Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

Strength
Split Jerk
#1: 3 reps @ 50%
#2: 3 reps
#3: 3 reps
#4: 2 reps
#5: 2 reps
#6: 1 rep
For Time:
AMRAP 18
9 DB Shoulder-to-Overhead (50/35 lbs)
12 Burpees
15/12 Calorie Row
*Rest 1 minute after each round

TO BE ANNOUNCED ON SITE

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Deadlift for load: 18 min
7 x 3 reps
*Rest 2 minutes after each set.
Build in weight each set until you reach 90%
WOD
3 Minute Max Calorie Echo Bike
Directly into,
4 Rounds
40ft. Duel KB Farmer Carry Lunge (53/35lbs)
20 Push-ups
*16 minute time cap

Strength:
Alternating Every 1:30 for 18:00
– 250/200m Row
– 8 Bench Press build in weight
WOD
For Time:
30 Bar Facing Burpees
30 DB Hang Power Cleans 50/35lbs
30 Bar Facing Burpees

Strength:
Alternating Every 1:30 for 18:00
– 250/200m Row
– 8 Bench Press build in weight
WOD
For Time:
30 Bar Facing Burpees
30 DB Hang Power Cleans 50/35lbs
30 Bar Facing Burpees

Strength:
Alternating Every 1:30 for 18:00
– 250/200m Row
– 8 Bench Press build in weight
WOD
For Time:
30 Bar Facing Burpees
30 DB Hang Power Cleans 50/35lbs
30 Bar Facing Burpees

Strength:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*rest 2 min after each set
build in weight starting at 65% and going up to 90-95%
WOD
EMOM x 20
1. 3 Wall Walks
2. 2 Rope Climbs
3. max cal Bike or shuttle run
4. Rest

Strength:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*rest 2 min after each set
build in weight starting at 65% and going up to 90-95%
WOD
EMOM x 20
1. 3 Wall Walks
2. 2 Rope Climbs
3. max cal Bike or shuttle run
4. Rest

Strength:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps
#3: 5 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*rest 2 min after each set
build in weight starting at 65% and going up to 90-95%
WOD
EMOM x 20
1. 3 Wall Walks
2. 2 Rope Climbs
3. max cal Bike or shuttle run
4. Rest

To Be Announced on site

Strength
Every 2 Minutes x 6 Sets (12 min)
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
AMRAP 20
400m Run
20 Wall Balls 20/14lbs
10 CTB Pull-ups
Goal: 4+ Rounds

Strength
Every 2 Minutes x 6 Sets (12 min)
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
AMRAP 20
400m Run
20 Wall Balls 20/14lbs
10 CTB Pull-ups
Goal: 4+ Rounds

Strength
Every 2 Minutes x 6 Sets (12 min)
1 Power Snatch
1 Low Hang Power Snatch (below knee)
1 Hang Power Snatch (above knee)
*Build to a heavy complex
WOD
AMRAP 20
400m Run
20 Wall Balls 20/14lbs
10 CTB Pull-ups
Goal: 4+ Rounds

Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WOD
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)

Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WOD
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)

Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WOD
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)