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2:00 AMRAP
For Time:
150 Wall Balls @20/14, 10/9ft

15:00 EMOM
1) 12/9 Cal Bike
2) 5 Strict Pull Ups
3) 10 DB Bench Press @50/35lbs

3 Rounds For Quality:
10 Barbell Rollouts
20 Alternating DB Hammer Curls

5 Sets:
1 Power Clean
1 Hang Squat Clean
1 Jerk
@75% of 1RM
*Hold onto the bar for the Power Clean and Hang Squat Clean.
**Rest as needed bt sets

“Karen”
For Time:
150 Wall Balls @20/14, 10/9ft

4 Rounds For Time:

235m Run
20/16 Cal Bike
235m Run
20 Sit Ups
235m Run
4 Wall Walks
*30 minute time cap

Power Snatches
5×4 Reps @75% of 1RM power snatch

15:00 EMOM
1) 15 OH Squat @95/65lbs
2) 10 Burpee to target (6” above reach)
3) 5 Muscle Ups

Bench Press
5×5 Reps @70% of 1RM
*Perform 5 Strict Pull Ups after each set
**Rest as needed bt sets

Every 2:00 x8 Rounds:
30 DUs
7 Strict HSPUs
5 Power Cleans @205/145lbs
*Scale appropriately to get at least 0:30 of rest each round or cap each round at 1:30 of work!

Back Squat
20 Reps @60% of 1RM

Every 6:00 x3 Rounds:
50ft front rack walking lunges @50/35lbs
30 TTB
30 Wall Balls @20/14lbs
*Cap each round at 4:00 to keep the intensity high!

Find a 1RM for the day
*dedicate 15-20 minutes to find a heavy 1RM clean.

For Time:
30 Cal Row
20 Burpee Box Jump Overs @24/20”
10 Snatches @185/125lbs

Power Clean
Build to a 1RM

6 RFT
12/9 CAL Row
3 Wall Walks
Rest 1 minute

For Time
750m Run
15 Thrusters (75/55)
15 Pull Ups
500m Run
15 Thrusters (75/55)
15 Pull Ups
250m Run
15 Thrusters (75/55)
15 Pull Ups

Shoulder Press
Build to a 1RM

AMRAP 12
3 Hang Power Cleans (135/95)
5 Bar Facing Burpees
7 Toes to Bar

For Time
20 CAL Bike
Then Do:
4 Rounds
20 Push Ups
40 Walking Lunges
80 Double Unders
End with
20 CAL Bike

Back Squat
Build to a 1RM

3 Rounds, Not for Time
20 Hollow Body Rocks
20 Side Plank Reach throughs (10/side)
20 Cossack Squats

Every 6 minutes for 24 minutes
20/15 CAL Row
50 Double Unders
7 Hang Squat Cleans
50 Double Unders
20/15 CAL Row

For Time
30 DB Hang Power Cleans
30 DB Facing Burpees
30 DB Push Press
20 DB Hang Power Cleans
20 DB Facing Burpees
20 DB Push Press
10 DB Hang Power Cleans
10 DB Facing Burpees
10 DB Push Press

Shoulder Press
Build to a 3RM
then do; 5 x 1 @ 3RM

5RFT
15 Kettlebell Swings
30 Squats
250m Run
Rest 90 seconds

For Time
0:00-15:00
3 Rounds
20 Lunges
10/7 CAL Bike
10 Shoulder to Overhead (95/65)
5 Overhead Squats

15:00-30:00
3 Rounds
20 Sit Ups
10/7 CAL Bike
10 Pull Ups
5 Thrusters

Back Squat
Build to a 3RM
then do; 5 x 1 @ 3RM

AMRAP 12
10 Wallballs
10 Toes to Bar
10 Box Jumps

2 Rounds of:

In 3 minutes
Run 400m: then do max box jumps

Rest 90 seconds

In 3 minutes
Run 400m: then do max wallballs

Rest 90 seconds

In 3 minutes
Run 400m: then do max sit ups

Rest 90 seconds

For Time:
10 Squat Cleans (135/95)
10 HSPU
8 Squat Cleans (155/105)
10 HSPU
6 Squat Cleans (185/125)
10 HSPU
4 Squat Cleans (205/135)
10 HSPU
2 Squat Cleans (225/145)
10 HSPU

Shoulder Press
Build to a 5RM
then do: 4 x 3 @ 5RM

For Time
20 Pull Ups
30 Burpees
40 Walking Lunges
50 Tuck Ups
40 Walking Lunges
30 Burpees
20 Pull Ups

EMOTM 30
1. 12/8 Cal Row
2. 6-12 Toes to Bar
3. 12/8 Cal Bike
4. 5 Deadlifts (choose your weight)
5. 50 Double-Unders

Back Squat
Build to a 5RM
then do: 4 x 3 @ 5RM

5 RFT
10 Dumbbell Snatches (70/50)
250m Run

Open 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

female weight 65lb, then 75lb, then 85lb
male weight 95lb, then 115lb, then 135lb

Time cap: 12 minutes

Thursday
AMRAP 20
3 Devils Press
6 Push Ups
9 Box Jumps
12 Wall Balls
15 Sit Ups

Shoulder Press
Build to a 7RM
then do; 3 x 5 @ 7RM

Every 4 minutes for 4 Sets
8 Hang Power Snatch (95/65)
12 Thrusters
250m Run

EMOTM 12
6-10 Toes to Bar

4 RFT
15/10 CAL Bike
15 Sumo Deadlift High Pull (95/65)
15 Shoulder to Overhead

Back Squat
Build to a 7RM
then do; 3 x 5 @ 7RM

10 RFT
6 Pull Ups
12 Squats
24 Double Unders

Open WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts
Bar-facing burpees

Not For Time:
10 Sets
Power Snatch + OHS*
Run 250m between sets
*build to a heavy set

Shoulder Press
Build to a 9RM
then do; 3 x 7 @ 9RM

EMOTM 16
1. 12/8 CAL Bike
2. 15 Wallballs
3. 12/8 CAL Row
4. 20 DB Overhead Walking Lunges