Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap

Strength
Complete a set Every 2:00 x 6 Sets (alternating)
Set 1: 6-8 Landmine Meadow Rows/arm + 20 Banded Bicep curls (light tension)
Set 2: 30 Second AMRAP push-ups (ADV: deficit push-ups)
WOD
12 min Max Cal Row

Strength
Complete a set Every 2:00 x 6 Sets (alternating)
Set 1: 6-8 Landmine Meadow Rows/arm + 20 Banded Bicep curls (light tension)
Set 2: 30 Second AMRAP push-ups (ADV: deficit push-ups)
WOD
12 min Max Cal Row

Strength
Complete a set Every 2:00 x 6 Sets (alternating)
Set 1: 6-8 Landmine Meadow Rows/arm + 20 Banded Bicep curls (light tension)
Set 2: 30 Second AMRAP push-ups (ADV: deficit push-ups)
WOD
12 min Max Cal Row

Strength
Power Snatch (1 reps EMOMx5:00) 70%
WOD
4 Sets:
AMRAPx2:00
25 Double KB Deadlifts (70/53)
Max Shuttle Run remaining Time
Rest 2:00

Strength
Power Snatch (1 reps EMOMx5:00) 70%
WOD
4 Sets:
AMRAPx2:00
25 Double KB Deadlifts (70/53)
Max Shuttle Run remaining Time
Rest 2:00

Strength
Power Snatch (1 reps EMOMx5:00) 70%
WOD
4 Sets:
AMRAPx2:00
25 Double KB Deadlifts (70/53)
Max Shuttle Run remaining Time
Rest 2:00

Strength
Front Squat: 6,6,4,4 75%
WOD
AMRAPx12:00
9 Toes To Bar
6 Power Cleans (185/125)
3 Wall Walks

Strength
Front Squat: 6,6,4,4 75%
WOD
AMRAPx12:00
9 Toes To Bar
6 Power Cleans (185/125)
3 Wall Walks

Strength
Front Squat: 6,6,4,4 75%
WOD
AMRAPx12:00
9 Toes To Bar
6 Power Cleans (185/125)
3 Wall Walks

AMRAP 6
Max Effort Clean and Jerks 135/95
Rest 2 min
AMRAP 6
(I go, you go)
8/6 calories Echo Bike
8 burpees
30 double-unders
Rest 2 min
AMRAP 6
(I go, you go)
3 Snatches 135/95
2 rope climbs
15 Wall Balls 20/14
Rest 2 min
AMRAP 6
3 wall walks
15 KB Swings 53/35
15/12 cal row

AMRAP 6
Max Effort Clean and Jerks 135/95
Rest 2 min
AMRAP 6
(I go, you go)
8/6 calories Echo Bike
8 burpees
30 double-unders
Rest 2 min
AMRAP 6
(I go, you go)
3 Snatches 135/95
2 rope climbs
15 Wall Balls 20/14
Rest 2 min
AMRAP 6
3 wall walks
15 KB Swings 53/35
15/12 cal row

AMRAP 6
Max Effort Clean and Jerks 135/95
Rest 2 min
AMRAP 6
(I go, you go)
8/6 calories Echo Bike
8 burpees
30 double-unders
Rest 2 min
AMRAP 6
(I go, you go)
3 Snatches 135/95
2 rope climbs
15 Wall Balls 20/14
Rest 2 min
AMRAP 6
3 wall walks
15 KB Swings 53/35
15/12 cal row

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