WOD:

AMRAP 4 minutes

8 Push Press 95/65
4 Burpee Box Over

Rest 1 minute

AMRAP 4 minutes

8 Russian Kettlebell Swings 70/53
4 ^~£{‘s

Rest 1 minute

AMRAP 4 minutes

12 Push Press 75/55
4 Burpee Box Over

Rest 1 minute

AMRAP 4 minutes

12 Russian Kettlebell Swings 53/35
4 ^~£{‘s

WOD:

15-12-9 Reps of
One Arm Dumbell Thrusters L
One Arm Dumbell Thrusters R
GI Janes
40/30

WOD/

5 Rounds Each for Time of

25 Box Jumps 20”
15 Ring Push Ups
5 Alternating Turkish Get Ups 35/26

Rest 1 minute.

WOD:

On a clock set for 20 minutes.

Min 0-10:00
3 min. Plank Hold
40 Calorie Row
20 Strict Handstand Push Ups
Partition as needed.

Min 10:00-20:00
3 min Plank Hold
40 Front Squats 105/70
20 Strict Toes Bar
Partition as needed.

WOD:

2 Rounds

AMRAP 5 minutes

30 Sit Ups
10 Wall Ball Shots 20/14

Rest 1 minute

AMRAP 5 minutes

30 Double Unders
10 Snatch Balance 75/55

Rest 1 minute

WOD:

For Time

15 Strict Ring Dips
15 Strict Pull Ups
25 Weighted Burpees 25’s/15’s
25 Dumbell Hang Squat Cleans 25’s/15’s
35 Double Kettlebell Swings 35’s/26’s
35 Med Ball Cleans
25 Weighted Burpees 25’s/15’s
25 Dumbell Hang Squat Cleans 25’s/15’s
15 Strict Ring Dips
15 Strict Pull Ups

WOD:

For Time

10 Muscle Ups
Then
21-15-9 reps of
Kettlebell Snatch Left Arm
Kettlebell Snatch Right Arm
Toes to Bar
53/35
Then
10 Muscle Ups

WOD:

3 Rounds

4 min to complete
Min 1: Max Rep Back Squats
With the remaining time Row 500m

4 min to complete
Min 1: Max Rep Deadlift
With the remaining time 200 Singles

Rd 1: 185/125
Rd 2: 155/105
Rd 3: 135/95

WOD:

6 rounds for time of:
Sit Ups 80-64-50-32-16-8 reps
Push Ups 40-32-25-16-8-4 reps
Kettlebell Swings 20-16-12-8-4-2 reps 70/53

WOD:

4 Cycles

30 sec Pull Ups
15 sec Rest
30 sec Box Jumps 24”
15 sec Rest

Rest 1 minute

4 Cycles

30 sec Handstand Push Ups
15 sec Rest
30 sec Double Unders
15 sec Rest

Rest 1 minute

30 sec %•\
15 sec Rest
30 sec @!$
15 sec Rest