WOD:

For time:
30 toes-to-bars
40 single-arm dumbbell power cleans
50 dumbbell box step-overs
40 single-arm dumbbell power cleans
30 toes-to-bars

Men: 55-lb. dumbbells, 24-in. box
Women: 40-lb. dumbbells, 20-in. box

WOD:

4 Rounds each for time of:

45 Double Unders
15 Handstand Push Ups
5 Hang Squat Snatch 95/65

Rest 2 minutes.

WOD:

For Time

25 Kettlebell Swings 70/53
25 Box Jumps 30”
25 Man Makers 2-30’s/2-20’s
25 Cal Row
25 Kettlebell V-Twista L+R=1 53/35
25 Incline Push Ups (feet on 30” box)

WOD:

For 4 cycles:
AMRAP in 4 mins of:
15 Straight Leg Sit Ups
10 Back Squats 95/65
5 Strict Chin Ups

Rest 1 minute.

WOD:

As many rounds as possible in 20 minutes of

45 Push Ups
35 Dumbbell Push Press 2-40’/2-25’s
25 Knee to Elbows
15 Sumo Deadlift High Pulls 95/65
5 Muscle Ups

WOD:

The Admiral
3 rounds for time of:
20 Burpee Pull Ups
20 Front Squats, 155/105 lbs
20 Box Jumps, 24/20 in

WOD:

Four rounds of:
Row (Calories)
Bench Press
Ring Rows
Double Unders

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For Time

1-2-3-4-5-6-7-8-9-10 reps of
Hang Power Snatch
10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats

After each round complete 20 Strict Anchored Sit Ups

WOD:

For Time

30 Toes to Bar
30 Dumbbell Hang Squat Clean Trusters 2-35’s/2-20’s
30 Double Kettlebell Swings 2-35’s/2-26’s
30 Weighted Dumbbell Box Overs 2-50’s/2-35’s
30 Ring Dips
30 Alternating Pistols
30 Burpees

WOD:

1 min Max Rep Hang Power Cleans
1 min Max Rep Push Ups
45 sec Max Rep Hang Power Cleans
45 sec Max Rep Push Ups
30 sec Max Rep Hang Power Cleans
30 sec Max Rep Push Ups
135/95

Rest 3 minutes.

1 min Max Rep Push Jerks
1 min Max Rep Pull Ups
45 sec Max Rep Push Jerks
45 sec Max Rep Pull Ups
30 sec Max Rep Push Jerks
30 sec Max Rep Pull Ups
135/95

Rest 3 minutes.

5 minutes to find your heaviest Clean and Jerk.