WOD:

2 Rounds

3 minutes to complete

500 meter Row
Max Rep Handstand Push Ups

Rest 1 minute

3 minutes to complete

300 Singles
Max Rep Strict Ring Pull Ups

Rest 1 minute

3 minutes to complete

2 minute Bar Hang
Max Rep Pistols

Rest 1 minute

WOD:

3 rounds, 1 min per station, of:
Weighted Box Step Ups 2-35’s/2-25’s
Kettlebell Swings 35/26
Dumbbell Bench Press 2-35’s/2-25’s
Overhead Squats 75/55
V-Twists 35/25
Bent Over Row 75/55
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

WOD:

For Time

30 Clean and Jerks 135/95

At the top of every minute complete 5 Burpees.

WOD:

Tabata Pull-up
Tabata Push-up
Tabata AbMat Sit-up
Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

For Time

21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pull
Push Press
75/55

After each round choose one and complete
60 second Plank
Or
40 second Handstand Hold
Or
20 second L-Sit

You may switch which hold you choose each round.

WOD:

18-15-12-9-6-3 reps, for time of:
Thruster, 75/55 lbs
Power Snatch, 75/55 lbs
Toes-to-bar

WOD:

4 Cycles

5 minutes to complete

1 minute Max Rep Burpee Box Jumps 20”
1 minute Max Rep Bodyweight Front Squats
Row 500 meters

WOD:

5 Rounds for Time of

30 Double Unders
15 Wall Ball Shots 20/14
30 Double Unders
15 Hang Power Snatch 75/55

WOD:

For Time

50-40-30-20-10 reps of

Jumping Pull Ups
Sit Ups
Kettlebell Swings 53/35

WOD:

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups