WOD

4 Sets
1-arm Overhead DB Lunge
50′ each arm
Half “Cindy”
AMRAP 10
5 Pull Ups
10 Push Ups
15 Squats

Deadlift + box jump (3+3)
Every 3 minutes for 6 sets
80% – 85% of max – Deadstop, focus on speed
4 Rounds not for time
12 Box Step Ups (6/side) holding DBs
30 Second L-Sit
12 DB High pulls

5 Sets
Push Press + Push Jerk + Split Jerk
3 + 2 + 1
Every 4 minutes for 4 rounds
250m Run
15 KBS (70/53)
10 Burpees

Snatch High Pull + Snatch
1 + 2
Every 2 minutes for 12 minutes
For Time:
500m Row; then:
3 Rounds
10 Power Snatches (95/65)
75 Double Unders

Front Squat
6 x 2 @ 70%
3 RFT
250m Run
25 Wallballs (20/14)
25 Burpees
*If you have a weight vest wear it!

1-Arm Overhead Carry
4 Sets x 100m
5 RFT
5 KB Snatches, each arm (53/35)
50 Double Unders

Deadlift
5 x 3 @ 65%
*Every 2 minutes
5 Rounds, Not for Time
15 Sumo Deadlift High Pull (75/55)
15 GHD Sit Ups
15 Cal Row

Dumbbell Push Press
5 x 5 across
4 Rounds, every 90 seconds of:
1. 2-3 Legless Rope Climbs
2. 15 Box Jump Overs
3. 250m run

Snatch High Pull + Snatch + OHS
1 + 1 + 3
Every 90 seconds for 12 minutes
AMRAP 12
16 Pull Ups
8 Hang Power Cleans (155/105)
4 Push Jerks (155/105)

Front Squat

Build to a 3RM

Then do, 3 x 1 @ 3RM weight

 

For Time:

30 Calorie Assault Bike

30 TTB

30 Wallballs (30/20)

50′ Sled Drag – HASP

Build to a heavy weight at 50′, then do

3 sets at that weight

 

2 RFT

100 Double Unders

75 Sit Ups

50 Thrusters (45/35)

Dead stop Deadlift

2 Reps @ 85%

Every 90 seconds for 10 Rounds

 

5 Rounds, not for time

12 Sumo Deadlift High Pull (75/55)

12 GHD Sit Ups

12 Cal Row

DB Shoulder Press (2-arm)

Build to heavy single, then do

5 x 3 Push Press with same weight

 

3 RFT

6 Power Cleans (185/125)

12 Ring Dips

400m Run

Snatch High Pull + 3 Position Snatch

Every 2 minutes for 12 minutes

 

For Time

27-21-15

Overhead Squats (115/75)

Pull Ups

Front Squat
Build to a 5RM
then do 2 x 3 @ 5RM weight
AMRAP 8
5 Deadlifts (185/125)
5 Bar facing burpees

Overhead walking lunges w/axle bar
4 x 20 lunges
3 Rounds
8 Power Cleans @ 70%
1 minute of max calorie Row
Rest 3-5 minutes between rounds

3 Deadlift + 50m Sled Sprint (135/90)

75% – 80% of max – Deadstop, focus on speed

10 Sets – rest as needed between sets

DB Bench Press
4 x 8
AMRAP 9
12 Wallballs (30/20)
9 Pull Ups
6 Box Jumps

Snatch High Pull + Hang Snatch + OHS
1 + 2 + 3
Every 2 minutes for 12 minutes
10-20-30-40-30-20-10
Double Unders
Air Squats
Seconds in L-Sit

5 Sets
1-arm Farmer Carry (100′ each arm)
4 Rounds
AMRAP 3
6 KB Snatches (3/side) 70/53
6 Burpees
*Rest 1 minute between rounds

Deadlift + box jump (3+3)
Every 3 minutes for 6 sets
75% – 80% of max – Deadstop, focus on speed
4 Rounds – Not For Time
75 Double Unders
15 GHD Sit Ups
10 Lateral Box Step Overs (5/side)

1-arm DB Press
4 x 8/each arm
AMRAP 14
10 Pull Ups
15 Push Ups
20 Walking Lunges
*If you have a weight vest or body armor
wear it!!

Snatch High Pull + Power Snatch + Hang Snatch
1 + 1 + 2
Every 2 minutes for 12 minutes
For Time
3, 6, 9, 12, 15
Thrusters (115/80)
Toes to Bar

Front Squat
Build to a 9RM
then do 2 x 5 at 9RM weight
**Aim for previous 7RM weight
6 Sets
Assault Bike – Max effort until pace deteriorates
Full recovery between sets

Walk 600m carrying a medball (30/20)
in front bear hug
At every corner do 10 squats w/medball
4 RFT
15 TTB
20 Pistols (10/side) 25 Push Ups

Deadstop Deadlifts
4 x 8
*Build to a heavy set
4 Rounds – Not for Time
6 Box Jumps – high, but confident
8 Candlesticks
10 GHD Sit ups

5 Sets
Push Press + Push Jerk + Split Jerk
3 + 2 + 1
AMRAP 9
5 Power Cleans (205/125)
7 Chest to Bar Pull Ups

Snatch High Pull + Power Snatch + Hang Snatch + OHS
1 + 1 + 1 + 1
Every 2 minutes for 12 minutes
For Time:
250m Run
then;
3 Rounds
15 HSPU
75 Double Unders
end with
250m Run
Time Cap: 12 mins

Front Squat
Build to a 5RM
then do 2 x 3 at 5RM weight
Row 300m
Rest twice as long as it took to row
Repeat x5