STRENGTH
12 Minutes (Every minute on the minute)
1 Full Snatch + 1 Hang Power Snatch @ 70-80% 1RM Snatch
WOD
20 Minute EMOM
Odd – 8 Kettlebell Swings + 8 Kettlebell Goblet squats (70/53)
Even – 1 Rope Climb or 10 Jumping Pull Ups or 1 Sled Pull

STRENGTH
12 Minutes (Every minute on the minute)
1 Full Snatch + 1 Hang Power Snatch @ 70-80% 1RM Snatch
WOD
20 Minute EMOM
Odd – 8 Kettlebell Swings + 8 Kettlebell Goblet squats (70/53)
Even – 1 Rope Climb or 10 Jumping Pull Ups or 1 Sled Pull

STRENGTH
12 Minutes (Every minute on the minute)
1 Full Snatch + 1 Hang Power Snatch @ 70-80% 1RM Snatch
WOD
20 Minute EMOM
Odd – 8 Kettlebell Swings + 8 Kettlebell Goblet squats (70/53)
Even – 1 Rope Climb or 10 Jumping Pull Ups or 1 Sled Pull

STRENGTH
5×5 Front Squat 70% E2MOM
WOD
AMRAP 20
1 Rope Climb
10×50’ Shuttle Runs 25’ Down and Back =1
10 HSPU

STRENGTH
5×5 Front Squat 70% E2MOM
WOD
AMRAP 20
1 Rope Climb
10×50’ Shuttle Runs 25’ Down and Back =1
10 HSPU

STRENGTH
5×5 Front Squat 70% E2MOM
WOD
AMRAP 20
1 Rope Climb
10×50’ Shuttle Runs 25’ Down and Back =1
10 HSPU

CARDIO TIME
2,000 Meter Row followed by 800 Meter Run
WOD
3 Rounds: Take 10 sec in between each movement
1 Min Wall Balls
1 Min Power Snatches
1 Min Box Jumps
1 Min Push Press
1 Min Calorie Row
1 Min Rest

CARDIO TIME
2,000 Meter Row followed by 800 Meter Run
WOD
3 Rounds: Take 10 sec in between each movement
1 Min Wall Balls
1 Min Power Snatches
1 Min Box Jumps
1 Min Push Press
1 Min Calorie Row
1 Min Rest

CARDIO TIME
2,000 Meter Row followed by 800 Meter Run
WOD
3 Rounds: Take 10 sec in between each movement
1 Min Wall Balls
1 Min Power Snatches
1 Min Box Jumps
1 Min Push Press
1 Min Calorie Row
1 Min Rest

STRENGTH
4 Sets: 20 Total = 10 Each Leg KB single leg DL
WOD
EMOM x 15:00
Minute 1: 10 Power Cleans (95/65)
Minute 2: 4 Wall Walks
Minute 3: 16 GHD Sit Ups or 20 V-Ups

STRENGTH
4 Sets: 20 Total = 10 Each Leg KB single leg DL
WOD
EMOM x 15:00
Minute 1: 10 Power Cleans (95/65)
Minute 2: 4 Wall Walks
Minute 3: 16 GHD Sit Ups or 20 V-Ups

STRENGTH
4 Sets: 20 Total = 10 Each Leg KB single leg DL
WOD
EMOM x 15:00
Minute 1: 10 Power Cleans (95/65)
Minute 2: 4 Wall Walks
Minute 3: 16 GHD Sit Ups or 20 V-Ups

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-

Workout Prep
2 Sets
30 Sec Row
30 Sec Kettlebell Front Rack Carry (2×50/35)
30 Sec Bike
*30 Sec Rest between sets.
WOD
2 Sets – All of below is 1 Set you will do everything below Twice – 37 min total
AMRAP x 7:00
10-15-20-25….
Row (calories)
Kettlebell Front Rack Carry (2×50/35) 100FT
100M Run
-Rest 3:00-
AMRAP x 7:00
10-15-20-25….
5 Shuttle Runs 25’ down and back +=1
Row Calories
Farmers Carry (2×50/35) 100FT
-Rest 3:00 b/t sets-