10X3 (1 second pause) Benchpress
*Build each set to find a 3 rep max
15 Min AMRAP
50′ Single arm OH lunge (right arm)
14 T2B/K2C/Vups
50′ Single arm OH lunge (left arm)
14 HR pushups
RX(50/35)
Scaled(35/20)
Rowing conditioning
1000m Row @1:50/2:10 pace
10 Burpees
Rest 2:00
800m Row @1:47/2:05 pace
12 Burpees
Rest 2:00
600m Row @1:45/2:03 pace
14 Burpees
Rest 2:00
300m Row @ 1:35/1:50 pace
16 Burpees
2 Rounds:
25 Kettlebell swings
Max unbroken pullups/ringrows
4 Sets:
8 Strict Press
10 Alternating DB Curls (per/side)
12 V ups
For Time:
21-18-15-12-9-6-3
Hang Cleans
Push Press
Front Squats
Rx(95/65)
Scaled(75/55)
4 Rounds For Time
50 Air Squats
50 Push ups
50 Cal Row
*Partners Alt EMOM
1 Rope climb
3 Modified Rope climbs
Until Completion
12 Min Alt EMOM
1) 6 Push Press @60% of 1 RM
2) :30 Sec Jump rope (Dubs or Singles)
For Time
12 Down to 1
Wallballs (20/14) (14/10)
Pull ups/Ring Rows
Every :90 sec
3 Power Cleans @ 65-70% of 1RM
WOD
2 Rounds
3 Min AMRAP
14 Burpee box jump overs
KBS AMRAP in remaining time
2 Min rest
3 Min AMRAP
28 KBS
Burpee box jump overs in remaining time
2 min rest
RX-70/53
Scaled-44/26
25:00 Running clock
0-18:00 AMRAP
12 Deadlift (115/73)(85/55)
8 Snatch
4 Overhead Squats
200m Run
18-25 minutes
Establish a 1 Rep Max Power Snatch
9:00 Alt EMOM
1)5 v up complex
2):45 plank
3):30 handstand hold
Back squats
10-8-6-4-2-2-2
Start at 50% of 1RM and build
*3 bounding broad jumps between sets
For Time:
30 DB Thrusters (50/35)(30/20)
10 T2B/knees to chest
20 DB Clean n Jerks
20 T2B
10 Devils Press
30 T2B
2 Snatch Deadlift+ 1 Hang Snatch+ 2 OHS
Tabata Conditioning
3 Rounds
(40 sec work 20 sec rest)
Cal row
Jumping Lunges
Cal bike
Cal ski erg
sand bag over shoulder
running wall touches
1 min rest between movements
12:00 AMRAP
3 Power Clean
2 Front Squat
1 Jerk
RX(185/123) Scaled(115/73)
