WOD:

2 Rounds for Time of

22 Box Jumps 24”
22 Russian Kettlebell Swings 70/53
22 Ring Dips
22 Renegade Rows 2-50’s/2-35’s
22 Incline Push Ups
22 Strict Pull Ups

WOD:

On a clock set for 20 minutes complete

1 Round of

7 Handstand Push Ups
7 Toes to Bar

1 Round of

7 Power Cleans
7 Front Squats

2 Rounds of

7 Handstand Push Ups
7 Toes to Bar

2 Rounds of

7 Power Cleans
7 Front Squats

3 Rounds of

7 Handstand Push Ups
7 Toes to Bar

3 Rounds of

7 Power Cleans
7 Front Squats

Continue adding a round to each couplet until the clock hits 20 minutes.

Warm Up:

Death By Pull-up

With a continuously running clock perform:
1 Pull-up in the first 1 min,
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
Continue adding one Pull Up every minute until you cannot complete the required work within the minute.

WOD:

For Time

400 meter Walking Lunge

For Time:

100 Dumbbell Thrusters 2-35’s/2-25’s

At the top of every minute complete
3 Burpees
3 Knees to Elbows

WOD:

5 Rounds for Time of

20 Wall Ball Sit Ups 20/14
15 Box Jumps 20”
10 Power Cleans 95/65

WOD:

2 Rounds

4 minutes to complete

500 meter Row
Then AMRAP
3 Devil Press 2-20’s/2-15’s
10 Weighted Lunge Steps 2-20’s/2-15’s

Rest 90 seconds

4 minutes to complete

300 Singles
Then AMRAP
3 Wall Climbs
10 Kettlebell Swings 53/35

Rest 90 seconds

For Time

10-9-8-7-6-5-4-3-2-1 reps of
Front Squats 135/95

After each round complete

3 Strict Pull Ups
4 Ring Dips
5 Toes to Bar
7 Push Ups

WOD:

21-15-9 Reps for Time of

Dumbbell Hang Squat Cleans Left 40/30

Dumbbell Hang Squat Cleans Right 40/30

Toes to Bar

WOD:

As many rounds as possible in 20 minutes of

Ladder x 10’s

Jumping Pull Ups
Goblet Squats 35/26
Sit Ups
Walking Lunge Steps
Kettlebell Swings

Start with 10 reps of each movement and continue adding 10 reps to each exercise every time you complete a round.

WOD:

2 Rounds of Max Rep Unbroken

Hang Power Snatch 75/55

Rest as needed after performing 10 Burpees

Overhead Squats 95/65

Rest as needed after performing 10 Burpees

Shoulder to Overhead 115/75

Rest as needed after performing 10 Burpees