WOD:

Tabata Deadlift 205/135
Rest 1 minute
Tabata Back Squat 185/125
Rest 1 minute
Tabata Upright Row 95/65

The Tabata interval is 10 seconds of work followed by 20 seconds of rest for 6 intervals.

Rest 3 minutes

Tabata Deadlifts 155/105
Rest 1 minute
Tabata Back Squats 135/95
Rest 1 minute
Tabata Upright Row 75/55

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 6 intervals.

WOD:

200 Double Unders
150 Sit Ups
100 Ring Rows
50 Handstand Push Ups

Partition as needed.

WOD:

Three rounds each for time of

40 V-Twists L+R=1 35/25
30 Burpees
20 Wall Ball Shots 20/14
10 Hang Power Cleans 115/75

Rest 2 minutes

WOD:

2 Cycles

AMRAP 4 minutes

5 Push Ups
10 Box Jumps 20”
15 Kettlebell Swings 35/26

Rest 1 minute

5 Pull Ups
10 Push Press 75/55
15 Air Squats

Rest 1 minute

WOD:

6 Rounds for Time of

5 Burpee Box Over 20”
7 Dumbbell Hang Cluster 2-30’s/2-20’s
9 Toes to Bar

WOD.

Double Unders 80-64-50-32-16-8 reps
Goblet Squats 53lb/35lb 40-32-25-16-8-4 reps
Atomic Sit Ups 25lb 20-16-12-8-4-2 reps

2 Rounds for Time of

1 minute Handstand Hold
20 Sumo Deadlift High Pulls
1 minute Support on Rings
20 Power Snatch
1 minute Plank Hold
20 Power Cleans
75/55

WOD:

5 Cycles

AMRAP 3 minutes

2 Devil Presses
4 Strict Pull Ups
6 Alternating Weighted Box Step Ups
2-35’s/2-25’s

Rest 1 minute.

WOD:

For Time

100 Wall Ball Sit Ups
80 Juming Pull Ups
60 Push Ups
40 Toes Through Rings
20 Wall Climbs

WOD:

For Time

21 Dumbbell Hang Power Snatch Left
21 Dumbbell Hang Power Snatch Right
21 Dumbbell Overhead Squats Left
21 Dumbbell Overhead Squats Right
3 Turkish Get Ups Left
3 Turkish Get Ups Right
15 Dumbbell Hang Power Snatch Left
15 Dumbbell Hang Power Snatch Right
15 Dumbbell Overhead Squats Left
15 Dumbbell Overhead Squats Right
2 Turkish Get Ups Left
2 Turkish Get Ups Right
9 Dumbbell Hang Power Snatch Left
9 Dumbbell Hang Power Snatch Right
9 Dumbbell Overhead Squats Left
9 Dumbbell Overhead Squats Right
1 Turkish Get Ups Left
1 Turkish Get Ups Right
35/25