WOD:

3 rounds, 1 min per station, of:
Hang Power Snatch 75/55
Bench Press 95/55
Ring Row
Dumbell Shoulder Press 2-30’s/2-20’s
Jumping Pull Ups
Rest 1 min

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

WOD:

On a clock set for 20 minutes.

Min: 0-10:00

1000 Meter Row
50 Wall Ball Shots 20/14

Min: 10:00-20:00

5 minute Plank Hold
50 Toes to Bar

WOD:

For Time

200 Double Unders
Run 1 Mile
40 Sumo Deadlifts 225/155
30 Strict Ring Dips
20 Strict Pull Ups

Partition as needed.

WOD:

2 Rounds

AMRAP 4 minutes

21 Air Squats
15 Hang Power Cleans 75/55
9 Ring Push Ups

Rest 1 minute

AMRAP 4 minutes

21 Sit Ups
15 Box Jumps 20”
9 Kettlebell Taters 35/26

Rest 1 minute

WOD:

15-12-9 Reps for Time of
Handstand Push Ups
Plate Ground to Overhead 45/35
After each round complete 9 Burpees

Rest 2 minutes

15-12-9 Reps for Time of
Weighted Lunges L+R=1 2-35’s/2-25’s
Renegade Rows L+R=1 2-35’s/2-25’s
After each round complete 6 Burpees

Rest 2 minutes

15-12-9 Reps for Time of
Dumbell Thrusters 2-35’s/2-25’s
Pull Ups
After each round complete 3 Burpees

WOD:

For Time

10 Strict Pull Ups
20 Strict Press 75/55
30 Dumbell Bent Rows 50/35
40 Dumbell Floor Press 50/35
50 Floor Wipers 75/55 L+R=2
60 Grasshoppers L+R=2
70 V-Twists 35/25 L+R=2

WOD:

3 Cycles

AMRAP 3 minutes

5 Ring Dips
10 Med Ball Cleans 20/14
20 Double Unders

Rest 1 minute

AMRAP 3 minutes

5 Handstand Push Ups
10 Kettlebell Swings 70/53
20 Double Unders

Rest 1 minute

WOD:

50-40-30-20-10 Reps for Time of
Wall Ball Sit Ups 20/14
Deadlift 135/95

WOD:

7 Rounds for Time of

11 Dumbbell Hang Power Cleans
9 Toes Through Rings
7 Dumbell Shoulder to Overhead
5 Burpee Box Overs 24”

WOD:

2 Rounds

5 minutes to complete

500 meter Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

5 minutes to complete

400 meter Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups