WOD

30:00 (Easy Effort) Row 200m 20 Mountain Climbers 1/1 Jog 200m 20 Double Unders 20 RKBS, 53/35# Bike .3 20 russian twist 1/1 Then…, 4 sets 30 weighted Glute bridges (light) 30 Banded Monster walk 15/15

AMRAP 10min 8 Pullups 10 Burpees 200m run or 250m row Then.., Complete 4 Sets 20 Dumbbell flyes Immediately into.. 20 Barbell Incline bench press -5 bottom half -5 top half -5 full reps rest 2:00 Then.., 8min Amrap 8 Power snatchs or 16 DB snatches 12 weighted situps 50/35

3 Rounds 20 Situps 30 Flutter kicks 1/1 :40 plank Then.., 3 Warm up sets. :20 Bike + 10 DUs + 3 DL Then.., Every 4min. x 4 sets. 15/12 Cal Assault Bike + 50 Double Unders Immediately into; **Deadlifts Set 1: 3 at 60% of 1RM or Build on feel Set 2: 3 at…

2 Rounds 10 Alt RDl 5 Push up down dog :30 squat hold Then.., 4 Rounds 200m row 12 Burpees Then.., Back squat Set 1: 15 light reps Set 2: 15 reps :3neg Set 3: 3 Tempo reps :5 up/:5 down…into 3 Fast reps. 3 times thru. (18 reps) Set 4: 10 reps :3neg….into…10 Half…

5min clock 50 Singles 30 Fluttler kicks 10 Cossack squats Then.., 36 min to finish… 5 Rounds 400m Run 20 American Kettlebell Swings 53/35 14 Pull-Ups 38 reps of 1/2/3/4/5 Round 1: Push-ups Round 2: Goblet Squats Round 3: Toes to Bar Round 4: Goblet Lunges Round 5: Burpees RX+ is 70/53lb KB

“Flex Friday” 5min. of Max Cals Assault Bike 5min. of Max Flat Bench Press 5min. of Max BB Bent over row/pullups/muscle ups 5min. of Max DB Lateral Raises 5min. of Max BB curl 5min. of Max Dips. bench/bar 5min. of Max Double Unders REST 1min. AFTER EACH STATION The goal is pick a weight you…

3Rounds 30 Jumping jacks 10 SL Hip bridges e/s 10 Alt V ups Then.., Every 2 min x 10 Rounds Round 1: 10/9 Cal Bike + 10 DBs Box Step Overs 35/20 Round 2: 10 Cal Row + 10 DBs Lunges 35/20 *alt each round Rest 3 min 12 min to finish… 100 Wall Balls…

2 Rounds 30 Jumping jacks 30 High knees 30 Mountain climbers Then.., 2 Rounds 10 DB SL RDL e/s 10 Cossack squats 10 Side plank rotations e/s Then.. 1 Round 200m Run 6 Dumbbell Snatches (50/35) 6 Abmat Sit Ups THen.., 3 Rounds 800m Run 50 Alt Db snatch 50/35 50 Ab mat situps cap…

10min to finish… 5 Rounds 12/10 Cal Bike 12/10 Cal Row Rest 3min (clean warm up) 10min. EMOM: 2 Power Cleans + 2 Push Jerks *Climbing weight or ideally with 1 challenging weight the entire time Rest 3min. 10min. to finish… 50 DB Bench Press 70/35s 50 Strict Pull-Ups – bands *You may break this…

10min. AMRAP: 30-20-10-20-30 Russin KB Swings 70/53 DB Russian Twists 35/25 Sit-Ups (anchored) *You will not finish this, but get as far as you can. *Left + Right = 1 on Twists *Feet will be anchored under DB handle or around KB Then.., Every 4min. x 4 Rounds: 500m/400m Row “Buy in” then; Round 1:…