WOD

EMOM x 20 minutes
Odd Min: 50sec Assault Bike/Row Calories
Even Min: 1-2 Wall Walks or 30-50’ Handstand Walk

Then...

8 Rounds of 20sec work & 10 sec rest (Tabata)
Situps or GHD situps

Strength

Front Squat every 2:00

7-5-3-1 building to a tough set

WOD

Every 2:00 x 5 sets

50 Double Unders
10 Burpees

Strength

EMOM x 8

8 Romanian Deadlift

WOD

2 Sets for Max Reps

1:00 AMRAP Deadlifts (185/125)
3:00 AMRAP Row/Assault Bike for Calories

Oly

Split Jerk

Build to a tough 3

WOD

5min AMRAP

Ring Muscle Up, Strict Pull Up, or Ring Row
*every break perform 10 air squats

7min AMRAP

WOD

With a partner:

60 Pull Ups
20 Synchro Burpee
60 Shoulder To Overhead (95/65)
20 Synchro Burpee
60 Alternating Dumbbell Snatch (50/35)
20 Synchro Burpee
**every 3:00min Run 200m

Oly

Hang Power Snatch (from below the knee)

-build to a 5RM

WOD

For Time:

150 Double Unders
50 Hand Release Push Ups
50 Front Squat (95/65)

WOD

For Max Calories:

5:00 Row or Assault Bike
-rest 1:00
4:00 Row or Assault Bike
-rest 1:00
3:00 Row or Assault Bike
-rest 1:00
2:00 Row or Assault Bike
-rest 1:00

Strength

Close Grip Bench Press

10-12 reps x 3 sets

And…

Dumbbell Row

8-10/arm x 3 sets

WOD

15min AMRAP

200m Run

Strength

Back Squat 

Build to a tough 10 in 12-15 minutes

WOD

For Time:

30-20-10 Sit Ups
10-20-30 Wallball

Oly

Push Press

Build to a tough single in 10 minutes

WOD

20min AMRAP

5 Handstand Push Ups
10 Power Clean (115/75)
15 Burpee