WOD:

On a 17-minute running clock, for max reps:

5 rounds of:
20 seconds of Hang Power Snatch, 10 seconds of rest
20 seconds of Overhead Squats, 10 seconds of rest
One minute rest
Then, 5 rounds of Ring Dips and Ring Rows
One minute rest
Then, 5 rounds of of Rowing and Double-Unders

WOD:

For Time

20 Burpees
20 Wall Ball Shots 20/14
20 Kettlebell Swings 70/53
20 Handstand Push Ups
20 Plate Deck Squats 15/10

At the top of every minute complete
10 Grasshoppers L+R=1

WOD:

For Time

18 Strict Pull Ups
36 Dumbell Hang Power Cleans 35’s/25’s
54 Air Squats

Then
Run 400m

3 Rounds

6 Strict Pull Ups
12 Dumbell Hang Power Cleans 35’s/25’s
18 Air Squats

Then
Run 400m

6 Rounds

3 Strict Pull Ups
6 Dumbell Hang Power Cleans 35’s/26’
9 Air Squats

Then
Run 400m

WOD:

For Time

21-15-9 reps
Box Jumps 20”
Kettlebell Push Press 2-26’s/2-15’s

18-12-6 reps
Box Jumps 24”
Kettlebell Push Press 2-35’s/2-26’s

15-9-3 reps
Box Jumps 30”
Kettlebell Push Press 2-53’s/2-35’s

WOD:

4 Rounds Each for Time of

15 Ring Dips
20 Hang Power Cleans 75/55
25 A-Squats 6” 35/26

Rest 2 minutes.

WOD:

For Time

200 Singles
50 Strict Sit Ups
200 Meter Row
50 Alternating Dead Bugs
200 Singles
50 Hollow Rocks
200 Meter Run
50 Sit Ups
200 Singles

WOD:

For Time

100 Thrusters 75/55

At the top of every minute complete 5 Burpees.

WOD:

On a clock set for 24 minutes

Min 0-6:00
10-8-6-4-2 reps of
Kettlebell Swings 70/53
Wall Ball Shots 20/14

Min 6:00-12:00
10-8-6-4-2 reps of
Chest To Bar Pull Ups
Handstand Push Ups

Min 12:00-18:00
10-9-8-7-6-5-4-3-2-1 reps of
Kettlebell Swings 53/35
Med Ball Cleans 20/14

Min 18:00-24:00
10-9-8-7-6-5-4-3-2-1 reps of
Pull Ups
Push Ups

WOD:

For Time

2000 meter Row
200 Double Unders
100 Ring Rows
50 Floor Press 95/65

WOD:

For Time

9-6-3 reps of
Kettlebell Snatch Left Arm
Kettlebell Snatch Right Arm
70/53
Run 400 meters

12-9-6 reps of
Kettlebell Snatch Left Arm
Kettlebell Snatch Right Arm
53/35
Run 400 meters

15-12-9 reps of
Kettlebell Snatch Left Arm
Kettlebell Snatch Right Arm
35/26
Run 400 meters