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)

STRENGTH
Option 1:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a
set)
Option 2:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a
set)
WOD
200m Run
30 V-Ups
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 V-Ups
200m Run

STRENGTH
Option 1:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a
set)
Option 2:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a
set)
WOD
200m Run
30 V-Ups
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 V-Ups
200m Run

STRENGTH
Option 1:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a
set)
Option 2:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a
set)
WOD
200m Run
30 V-Ups
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 V-Ups
200m Run

STRENGTH
Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WOD
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)

* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells,
barbells, sandbag/sandball, or anything else you can find.

STRENGTH
Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WOD
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)

* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells,
barbells, sandbag/sandball, or anything else you can find.

STRENGTH
Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
WOD
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)

* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells,
barbells, sandbag/sandball, or anything else you can find.