WOD:

5 rounds for time of:

10 Ring Dips
30-second Chin Over Bar Hold
15 Incline Push Ups 24” Box
60-second Kettlebell Hold 2-70’s/2-53’s

WOD:

5 Rounds

4 minutes to complete

:30 sec Hang Squat Snatch 75/55
:30 sec Burpee Over Bar
:30 sec Hang Squat Clean 75/55
:30 sec Burpee Over Bar

50 Sit Ups

WOD:

400 meter Run
30 Box Jumps 24”
30 V-Twist 35/25 L+R=1
30 Handstand Push Ups
30 Grasshoppers L+R=1
30 Toes to Bar
400 meter Row

WOD:

Max rounds in 3 minutes of:
3 Strict Pull Ups
6 Thrusters 75/55
9 Kettlebell Swings 53/35

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

WOD:

As many rounds as possible in 16 minutes of

49 Singles
14 Front Squats 75/55
7 Burpees

WOD:

5 rounds for time of:

1-minute handstand hold
21 Power Cleans 95/65

3 rounds, 1 min per station, of:

Kettlebell Swing 53/35
Sit Ups
Lunges
Push Ups
Ring Rows

Rest 1 min

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

WOD:

For Time

35 Cal Row
45 Handstand Push Ups
55 Wall Ball Shots 20/14
45 Chest to Bar Pull Ups
35 Weighted Burpees 2-35’s/2-25’s

WOD:

“Penalty Box “

For Time

75 Overhead Squats 75/55

At the top of every minute complete 10 Box Jumps 20”

For Time:

4 min Plank Hold
24 Toes to Bar
12 Strict Ring Dips
3 minute Plank Hold
18 Toes to Bar
9 Strict Ring Dips
2 minute Plank Hold
12 Toes to Bar
6 Strict Ring Dips
1 minute Plank Hold
6 Toes to Bar
3 Strict Ring Dips