WOD:

5 rounds for time of:
10 Ring Dips
30-second Chin Over Bar Hold
15 Handstand Push Ups
60-Kettlebell Hold 2-70’s/2-53’s

5 rounds for time of:
10 Chest to Bar Pull Ups
30-second handstand hold
15 Deadlifts 155/105
60-second plank hold

WOD:

AMRAP in 4 mins of:
9 Med Ball Cleans 20/14
6 Box Jumps 24”
3 Strict Press 95/65

Rest 2 minutes.

AMRAP in 4 mins of:
9 Med Ball Cleans 20/14
6 Box Jumps 24”
3 Push Press 105/70

Rest 2 minutes.

AMRAP in 4 mins of:
9 Med Ball Cleans 20/14
6 Box Jumps 24”
3 Push Jerks 115/75

WOD

0:00–10:00:
Run, 1 mi
Max reps in time remaining, Clean & Jerk, 135/95 lbs
10:00–13:00:
Rest
13:00–20:00
Run, 800 m
Max reps in time remaining, Power Snatch 115/80 lbs
20:00-23:00:
Rest
23:00–27:00:
Run, 400 m
Max reps in time remaining, Thruster 95/65 lbs

WOD:

For Time

100 Sit Ups
50 Back Squats .5 Bodyweight
80 Sit Ups
40 Back Squats .75 Bodyweight
60 Sit Ups
30 Back Squats Bodyweight

WOD:

5 Rounds for Time of

15 Ring Dips
10 meter Walking Lunge
15 Dumbbell Floor Press 2-50’s/2-35’s
10 meter Walking Lunge

WOD:

For Time

20 Power Snatch 115/75
20 Atomic Sit Ups 45/35
30 Power Snatch 95/65
30 Atomic Sit Ups 35/25
40 Power Snatch 75/55
40 Atomic Sit Ups 25/15

WOD:

As many rounds as possible in 20 minutes of

10 Handstand Push Ups
20 Double Unders
15 Dumbbell Squats 2-35’s/2-20’s
30 Double Unders

WOD:

For time:
25-20-15-10-5 reps of
Overhead Squats 95/65
Toes to Bar

WOD:

For Time

21-15-9 reps of

Kettlebell Snatch Left Arm
Kettlebell Snatch Right Arm
Ring Push Ups

53/35