Strength – 15 minutes
Back Squat (off 90% of 1RM)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Superset each set with
10 weighted lateral lunges

Strength – 15 minutes

Strength:
Superset
3 sets of
10 Deadlifts
10 Bent Over Rows

WOD:
8 min Ladder
3 (+3) KB Russian Swings
3 (+3) Box Jump Overs 20/16

WOD:
On a running clock
0:00 to 10:00 minutes
800m run
30 Pull Ups
10:00 to 20:00 minutes
800m run
30 Burpees
20:00 to 30:00 minutes
800m run
30 Wall Balls

WOD:
0:00 to 10:00
Every 2 minutes (5 rounds)
5 Strict Press + 5 to 10 Ring Rows

10:00 to 18:00
600m Run
Max Ball Slams in remaining time

18:00 to 20:00
Rest

Teams of 2
70 AAB Cals
70 KB Swings 53/35
60 AAB Cals
60 KB Swings 53/35
50 AAB Cals
50 KB Swings 53/35

Rest 3 minutes

50 Box Jumps 24/20
50 Cals Row

Skill
Back Squat
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
10 min AMRAP
1000m run
30 Pistols (Scale: 60 Air Squats)

Skill:
Every 3 minutes for 7 rounds
3 Deadlifts + 6 High Box Jumps + 150ft DBall bear Hug Carry
*Start at a light to moderate weight on deadlifts, may increase each round

WOD:
For Time

Skill:
Bench Press
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%

WOD:
For Time
100 Double Unders
40 Single Arm DB Push Press 40-50/25-35 (20/side)

Skill:
2 Rounds of
10 – 10m Sprints
200m Single Arm Farmer Carry (Switch hands as needed)

WOD:
For Time
Teams of 2 – Spilt reps however, besides run
50 Cal AAB
50 KB SDHP 53/35

Skill
Weighted Ring Dip
1. 1. 1. 1. 1. 1. 1

WOD:
20 min AMRAP
100m Farmers carry
10 strict pull ups
5 power snatches 135/95

Score is weight/rds + reps