Gymnastics / Skill Work
Toes-to-Bar
0 – 4 min, establish largest unbroken set of toes to bar
EMOM 10 (4:00 – 14:00)
5 unbroken toes-to-bar
14:00 – 15:00
Max effort toes-to-bar
Score = Total of 1st unbroken set and last unbroken set (14:00 – 15:00)
WOD
AMRAP 15
3 Rounds
10 DB burpees 2×50/35
10 weighted box step-ups 20/20; 2×50/35
50-ft farmer’s carry walking lunge 2×50/35 (25-ft = 5 reps)
directly into
AMRAP of the below in remaining time
10 DB Thrusters 2×50/35
10 burpee pull-ups
50-ft handstand walk

Gymnastics / Skill Work
Toes-to-Bar
0 – 4 min, establish largest unbroken set of toes to bar
EMOM 10 (4:00 – 14:00)
5 unbroken toes-to-bar
14:00 – 15:00
Max effort toes-to-bar
Score = Total of 1st unbroken set and last unbroken set (14:00 – 15:00)
WOD
AMRAP 15
3 Rounds
10 DB burpees 2×50/35
10 weighted box step-ups 20/20; 2×50/35
50-ft farmer’s carry walking lunge 2×50/35 (25-ft = 5 reps)
directly into
AMRAP of the below in remaining time
10 DB Thrusters 2×50/35
10 burpee pull-ups
50-ft handstand walk

Gymnastics / Skill Work
Toes-to-Bar
0 – 4 min, establish largest unbroken set of toes to bar
EMOM 10 (4:00 – 14:00)
5 unbroken toes-to-bar
14:00 – 15:00
Max effort toes-to-bar
Score = Total of 1st unbroken set and last unbroken set (14:00 – 15:00)
WOD
AMRAP 15
3 Rounds
10 DB burpees 2×50/35
10 weighted box step-ups 20/20; 2×50/35
50-ft farmer’s carry walking lunge 2×50/35 (25-ft = 5 reps)
directly into
AMRAP of the below in remaining time
10 DB Thrusters 2×50/35
10 burpee pull-ups
50-ft handstand walk

Strength
Front Squat (4×5) 70%
WOD
Karen: 150 Wall Balls

Strength
Front Squat (4×5) 70%
WOD
Karen: 150 Wall Balls

Strength
Front Squat (4×5) 70%
WOD
Karen: 150 Wall Balls

WOD
AMRAP 30
Partner – Split Reps
24 pull-ups
24 deadlift 155/105
24 wall balls 20/14
24 power cleans 155/105

WOD
AMRAP 30
Partner – Split Reps
24 pull-ups
24 deadlift 155/105
24 wall balls 20/14
24 power cleans 155/105

WOD
AMRAP 30
Partner – Split Reps
24 pull-ups
24 deadlift 155/105
24 wall balls 20/14
24 power cleans 155/105

Strength
5 Sets

2 snatch pulls +
1 full snatch
WOD
Snatch Ladder
30 Wall Balls 20/14
15 Snatch 75/55
30 Wall Balls
15 Snatch 95/65
30 WB
10 Snatch 135/95
30 WB
10 Snatch 155/105
30 WB
5 Snatch 165/125
30 WB
5 Snatch 185/135
20-min cap

Strength
2 snatch pulls +
1 full snatch
WOD
Snatch Ladder
30 Wall Balls 20/14
15 Snatch 75/55
30 Wall Balls
15 Snatch 95/65
30 WB
10 Snatch 135/95
30 WB
10 Snatch 155/105
30 WB
5 Snatch 165/125
30 WB
5 Snatch 185/135
20-min cap

Strength
2 snatch pulls +
1 full snatch
WOD
Snatch Ladder
30 Wall Balls 20/14
15 Snatch 75/55
30 Wall Balls
15 Snatch 95/65
30 WB
10 Snatch 135/95
30 WB
10 Snatch 155/105
30 WB
5 Snatch 165/125
30 WB
5 Snatch 185/135
20-min cap

Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar

Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar

Strength
Front Squat
E2MO2M
8 – 6 – 4 – 4 – 2 – 2 – 2
WOD
3 Rounds for time
30 Alt DB Snatches 50/35
20 box jump-overs 24/20
30 double-unders
20 toes-to-bar

Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets

Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets

Partner:
AMRAPx6:00 4 Sets
Partner 1: 24/20 Calorie Row
Partner 2: 8 Box Jumps (30/24) + 4 Wall Walks
Partners will switch once both have completed each station then: Each partner does each station then moves to Pull-
Ups
Max rep Strict Pull-ups in remaining time
Rest 2:00 between sets