4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is a 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups

4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is a 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups

4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal Row
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is a 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups

PARTNER WOD
In Teams of 2:
For Time:
60 Overhead Squats (95/65lbs.)
60 Pull-Ups
60 Calories of Choice
200 Sit-Ups
50 Overhead Squats (95/65lbs.)
50 Pull-Ups
50 Calories of Choice
150 Sit-Ups
40 Overhead Squats (95/65lbs.)
40 Pull-Ups
40 Calories of Choice
100 Sit-Ups
30 Overhead Squats (95/65lbs.)
30 Pull-Ups
30 Calories of Choice
50 Sit-Ups
20 Overhead Squats (95/65lbs.)
20 Pull-Ups
20 Calories of Choice
*You Go, I Go Style*

PARTNER WOD
In Teams of 2:
For Time:
60 Overhead Squats (95/65lbs.)
60 Pull-Ups
60 Calories of Choice
200 Sit-Ups
50 Overhead Squats (95/65lbs.)
50 Pull-Ups
50 Calories of Choice
150 Sit-Ups
40 Overhead Squats (95/65lbs.)
40 Pull-Ups
40 Calories of Choice
100 Sit-Ups
30 Overhead Squats (95/65lbs.)
30 Pull-Ups
30 Calories of Choice
50 Sit-Ups
20 Overhead Squats (95/65lbs.)
20 Pull-Ups
20 Calories of Choice
*You Go, I Go Style*

PARTNER WOD
In Teams of 2:
For Time:
60 Overhead Squats (95/65lbs.)
60 Pull-Ups
60 Calories of Choice
200 Sit-Ups
50 Overhead Squats (95/65lbs.)
50 Pull-Ups
50 Calories of Choice
150 Sit-Ups
40 Overhead Squats (95/65lbs.)
40 Pull-Ups
40 Calories of Choice
100 Sit-Ups
30 Overhead Squats (95/65lbs.)
30 Pull-Ups
30 Calories of Choice
50 Sit-Ups
20 Overhead Squats (95/65lbs.)
20 Pull-Ups
20 Calories of Choice
*You Go, I Go Style*

STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight

WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks

STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight

WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks

STRENGTH
SUPERSET
Complete Incline Seal Rows within 30 sec of Split Jerk. Rest 2 min between sets.
1. Split Jerk – (3×5) 40%,50%,60%
2. Incline Seal Rows – (3×10) Choose DB weight

WOD
20min EMOM:
Min. 1) 2 Rope Climbs
Min. 1) 10 Double DB Front Rack Walking Lunges
Min. 1) 30 Push-Ups
Min. 1) 4 Wall Walks