WOD

Get as far as possible in 12min… 10-20-30-40-50 Heavy Russian KB Swings 70/53 Push-Ups Sit-Ups (anchored around KB) Then.., Back Squat (BOF = Based On Feel) @ 41X2 tempo x 5 sets x 6 reps Then…, 5min. AMRAP: 5 Burpees 5 Front Squats 115/75 5 Chest to bar pull-ups/Muscle-ups 5 Jerks 115/75 Rest 1min. Repeat…

8-10 Sets at 70% Row 30sec @ 70% 10 Rainbow Med Ball Slam / side 20/14 Bike 30sec @ 70% 10 Ring Fall Out Versaclimber 30sec @ 70% 30sec Wall Facing HS Scap Push Up Then.., Amarap 10min 10 DB Bench Press 50/35+ 5 D-dall 100/80

General Warm-up Then.., Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories Versa200Ft 15 Thrusters 95/65 30 Double-Unders 15 GHDS or weighted sit-ups 20/15 Calories Versa 200ft Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for…

EMOM x 10min. Odd: 15/12 Cal Row Even: 60 Double Unders Rest 3 Min 10min AMRAP 6 Cal Assault Bike 6 SDHP’s 95/65 6 Lateral Burpees over the bar Rest 3min. For Time: (CAP: 10min.) 100 Single Arm DB Hang Clean and Jerk 50/35 *Switch hands every 5 reps *EMOM complete 5 Toes-To-Bar *Start with...

Touch and Go Power Snatch Every Minute x 10 Minutes 3 reps @ 55% of 1RM Then..., Complete 3 sets of: 1)Single Arm KB Complex 5 Single Arm Kettlebell Clean from Floor 5 Single Arm KB Thruster 5 Single arm Kettlebell Overhead Lunge Rest 60sec 2)Sumo Stance Good Morning 3111; 6-8reps. Rest 60sec 3)KB Hollow...

General Warm-up, Then.., AMRAP 12 minutes of: 2 Banded Deadlifts (Tough) 5 Strict Pull-ups (Kipping Scale) 5 Strict HSPU’s (2 Wall Walks Scale) Then… Close Grip Bench Press 30X1; 5RM, then -15% for 5+ reps *Max effort set for 5+ Then.., 3 Sets @ 97% 10 KBS Heavy 20sec Bike Hard rest walk 3mins Then..,…

10min AMRAP 5 Single Leg Kettlebell Deadlift 10 Side Plank DB Rotation e/s 20 Windshield Wipers (10/side) *slow controlled movements with purpose to warm up and activate Then.., Complete 4 Sets of: Back Squat:40X1; 10-12reps; Rest 60s Dual DB Bench Prone Row 30X1; 10-12 reps; Rest 60s Turkish Sit-up 4010; 12-15reps; rest 60s Then.., For…

3min AMRAP @ 90% 10 Walking lunges 10 Straight leg Sit Ups rest 2mins 3mins Row @ 90% rest 2mins 3min AMRAP @ 90% 5 Box Jump Step Down 24/20 5 HR Push Ups or Clapping rest 2mins 3min Bike @ 90% rest 2mins 3min AMRAP @ 90% 5 Wallball 20/14 5 Burpee rest 2mins…

Run/Ski/Bike/Versaclimber/Row 30-40 Cals Moderate 30sec FLR on Rings 20sec HS Hold 1 TGU/ each arm tough x 5-8 Sets Then…, Bench Press 30X1; 5RM, then -15% for 5+ reps (max effort)