WOD:

4 minute Plank
20 Ring Dips
25 Overhead Squats
30 Handstand Push Ups
35 Front Squats
40 Push Ups
45 Back Squats
2 minute Bar Hang
95/65

WOD:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD:

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

WOD:

On a clock set for 20 minutes

Complete a 400 meter Run

Thenwith the remainder of the 20 minutes AMRAP
20 Weighted Lunge Steps 2-35/2-26
10 Double Kettlebell Swings 2-35/2-26
5 Strict Ring Dips

Only run once at the beginning of the WOD

WOD:

4 Rounds for Time of

40 Goblet Squats 35/26
30 Strict Sit Ups (anchored)
20 Pull Ups
10 Devil Press 2-30’s/2-20’s

WOD:

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calories
Rest 1 min

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

WOD:

2 Rounds

AMRAP 3 minutes

20 Double Unders
10 Push Ups
5 Hang Squat Cleans 135/95

Rest 1 minute

AMRAP 3 minutes

20 Sec Handstand Hold
10 Deadlifts 135/95
5 Burpees

Rest 1 minute

With no rest after the second round immediately take 5 minutes to find your 1 Rep Max Squat Clean.

WOD:

6 Rounds for Time of

5 Ring Dips
10 Sumo Deadlift High Pulls 95/65
5 Strict Pull Ups
10 Strict Press 75/55

WOD:

As many rounds as possible in 20 minutes of

21 Sit Ups
15 Kettlebell Snatch Left Arm 35/26
9 Burpees
21 Sit Ups
15 Kettlebell Snatch Right Arm 35/26
9 Burpees

WOD:

For Time

100 Air Squats
80 Box Jumps 20”
60 Overhead Squats 45/30
40 Deadlifts 135/95
20 Back Squats 185/125