STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
4×10 Dumbbell Incline Bench + Dumbbell Hammer Curl + Dumbbell Bent Over Row
Build in Weight each round.
WOD
AMRAP 15:00
5-10-15-5-10-15
Elevated Ring Rows (sub option for elev ring rows = 1-2-3-1-2-3- Rope Climbs)
Calorie Row

STRENGTH
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)

STRENGTH
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)

STRENGTH
Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×9
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats
* The complex should be completed unbroken. Building Sets (Don’t exceed 60% of 1RM Snatch)
WOD
7:00 AMRAP
5 Box Jumps (30/24)
7 Toes to Bar
9 Wall Ball (20/14)

Teams of 2 – split “REPS” not Rounds
44 Rounds
4 Wall Balls
4 Deadlifts (185/125)
4 Burpees
4 Dumbbell Snatches

Teams of 2 – split “REPS” not Rounds
44 Rounds
4 Wall Balls
4 Deadlifts (185/125)
4 Burpees
4 Dumbbell Snatches

Teams of 2 – split “REPS” not Rounds
44 Rounds
4 Wall Balls
4 Deadlifts (185/125)
4 Burpees
4 Dumbbell Snatches

SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees

SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees

SKILL
5×10 Dips increase in weight.
WOD
Every 5:00 (5 sets) – Rest in time left
30 Air Squats
20 Push-Ups
10 Pull-Ups
5 Burpees

STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

STRENGTH
4 Rounds
10 Rear foot elevated DB Split Squat (each side)
15 Seated Dumbbell Calf Raise @ moderate weight
WOD
3 Rounds
400m Run
30 GHD’s (Or V-Ups)
20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups

Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups

Workout Prep:
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
WOD
42-30-18 Partner Split Reps
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups