WOD:

5 Rounds Each for Time of

3 Overhead Squats
6 Hang Power Snatches
9 Burpees
12 Front Squats
15 Hang Power Cleans
75/55

Rest 1 minute.

WOD/

On a clock set for 20 minutes

Min 0-5:00 complete

3 Rounds

3 Strict Pull Ups
6 Alternating Pistols
9 Ring Push Ups

Then

60 sec L-Sit

Min 5:00-10:00 complete

3 Rounds

3 Strict Pull Ups
6 Alternating Pistols
9 Ring Push Ups

Then

90 sec Chin Over Bar

Min 10:00-15:00

3 Rounds

3 Strict Pull Ups
6 Alternating Pistols
9 Ring Push Ups

Then

2 Min Handstand Hold

Min 15:00-20:00

3 Rounds

3 Strict Pull Ups
6 Alternating Pistols
9 Ring Push Ups

Then

3 min Plank Hold

WOD:

2 Cycles

AMRAP 3 minutes

9 Box Jumps 20”
3 Man Makers 2-20’s/2-15’s

Rest 1 minute

AMRAP 3 minutes

9 Cal Row
3 Wall Climbs

Rest 1 minute

AMRAP 3 minutes

9 Russian Kettlebell Swings 53/35
3 Muscle Ups

Rest 1 minute

WOD:

For Time

55 Pull Ups
64 Double Unders
55 Overhead Squats 75/55
64 Double Unders
55 Ring Dips
64 Double Unders
55 Wall Ball Shots 20/14
64 Double Unders

WOD:

For Time

25 Toes to Bar
25 Burpees
Run 400 meters
50 Hang Power Cleans 95/65
50 Push Ups
Run 400 meters
50 Push Press 95/65
50 Sit Ups
Run 400 meters
25 Plate GTO 45/35
25 V-Twists (L+R=1) 45/35

WOD:

10 Rounds for Time of

10 Double Kettlebell Swings
10 Double Kettlebell Front Squats
100 meter Kettlebell Farmer Carry
2-35’s/2-26’s

WOD:

2 Rounds

AMRAP 4 minutes

4 Ring Dips
6 Handstand Push Ups
8 Dumbell Decline Bench Press
2-45’s/2-30’s

Rest 1 minute

4 Chin Ups
6 Upright Rows
8 Barbell Bent Rows
65/45

Rest 1 minute

WOD:

For Time

Then
10-9-8-7-6-5-4-3-3-1 reps of
Hang Squat Snatch
1-2-3-4-5-6-7-8-9-10 reps of
Box Jumps 24”

WOD:

1 round of:
150 Double Unders
90 Sit Ups(anchored)
12 Devil Press 2-25’s/2-15’s

Then, 2 rounds of:
75 Double Unders
45 Sit Ups(anchored)
6 Devil Press 2-25’s/2-15’s

Then, 3 rounds of:
50 Double Unders
30 Sit Ups(anchored)
4 Devil Press 2-25’s/2-15’s

WOD:

2 minutes to complete

1 Rounds of Cindy
1 Bear Complex 75/55

2 minutes to complete

1 Round of Cindy
2 Bear Complex 75/55

2 minutes to complete

1 Rounds of Cindy
3 Bear Complex 75/55

2 minutes to complete

1 Rounds of Cindy
4 Bear Complex 75/55

Continue addinga Bear Complex until cannot complete the work within the 2 minutes.

Cindy= 5 Pull Ups, 10 Push Ups, 15 Air Squats