WOD:

AMRAP 4 minutes
7 Calorie Row
10 Push Press 95/65

Rest 1 minute

AMRAP 4 minutes
30 Double Unders
10 DB Hang Power Cleans 2-40’s/2-25’s

Rest 1 minute

AMRAP 4 minutes
7 Calorie Row
10 DB Push Press 2-40’s/2-25’s

Rest 1 minute

AMRAP 4 minutes
30 Double Unders
10 Hang Power Cleans 95/65

WOD:

100 Pull Ups
100 Push Ups
100 AbMat Sit-Ups
100 Air Squats

WOD:

10 Rounds for Time of

5 Wall Ball Shots 20/14
10 A-Squats 3” 35/26
15 Kettlebell Swings 35/26

WOD:

5 Rounds Each for Time of

45 Sit Ups
30 Depth Box Jumps
15 sec L-Sit

Rest 1 minute

WOD:

“Frelen”

3 Rounds for Time of

21 Dumbbell Thrusters 2-35’s/2-20’s
12 Pull Ups
400 meter Run

WOD:

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

WOD:

For Time

10 Back Squats 205/155
20 Strict Ring Pull Ups
30 Russian Kettlebell Swings 70/53
40 Burpees
50 &;80/!,.
400 meter Farmer Carry 2-35’s/2-26’s

WOD:

3 rounds, 1 min per station, of:
Row Calorie
Ring Dips
Hang Power Snatch
Vertical Push Ups
Hang Power Cleans
Push Ups
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

WOD:

For Time

1000 meter Row
100 Weighted Lunge Steps 2-50’s/2-40’s

Rest as needed

For Time

300 Double Unders
50 Bodyweight Back Squats

WOD:

2 Rounds

AMRAP 4 minutes

7 Strict Press
7 Strict Ring Knee to Elbow

Rest 1 minute

AMRAP 4 minutes

7 Shoot Throughs with Dip and Press
7 Upright Rows

Rest 1 minute