Accessory

6 sets

4mins Work/1min Rest
25/20 Cal Bike/Row
15 No Pushup Burpees
Max Plank in the Remainder of the 4mins

Strength

Every 2:30 X’s 5 sets

6 Front Squats + 20 Alternating Dumbbell/Kettlebell Goblet Reverse Lunge

WOD

3 Rounds For Time

Accessory

25min AMRAP

150 Double Unders or 200 Singles
50/40 Cal Bike/Row
30 Hang Power Clean (115/75)
30 Burpee Chest to Bar or Burpee Pull Up
30 Push Jerks (115/75)

Accessory

EMOM x 12

1: 2-3 Wall Walks or 50’ Handstand Walk
2: 8-10 Barbell Romanian Deadlift
3: 30-45 second Plank on Elbows

WOD

Diane
21-15-9

Barbell Cycling

Teams of 2

25min AMRAP (alternating each round)
3 Power Clean (135/95)
5 Handstand Pushup or Dumbbell Push Press
7 Front Squat 135/95
9/7 Cal Bike/Row

Strength

Deadlift - Build to a 1RM

WOD

3 Sets for Max Reps

1min Double Unders
1min Toes to Bar
1min Wallball
1min No Pushup Burpee
1min Rest

Accessory

6min AMRAP

45sec Plank
15 Ring Row
45sec Wall Sits
-rest 2min

6min AMRAP

20 Double Unders
100’ Farmer Carry
10 Goblet Step Ups

Strength

Push Press - Build to a 1RM

WOD

Max Rounds and Reps

2min AMRAP

10 Push Press (75/55)
10 Pushups
10 Box Jump Overs (24/20)

Strength

Back Squat

7-5-3-1 Building to a Tough Single

WOD

30-20-10 For Time

Front Squat (95/65)
Kettlebell Swing (53/35)
*scale up to 135/95

Strength

Clean - Build to a 1RM
*any style, squat or power

WOD

12min AMRAP

6 Burpees
8 Hang Power Snatch (75/55)
100m Run