WOD:

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

WOD:

21-15-9 reps of
Overhead Squats 95/65
9-15-21
Burpee Box Over 20”

WOD:

For Time

75 Sit Ups
50 Alternating Dumbbell Hang Power Snatch 50/35
25 Atomic Sit Ups
50 Alternating Dumbbell Hang Power Cleans 70/50
75 Sit Ups

WOD:

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WOD:

4 Rounds

5 minutes to complete

Min 1: Max rep Deadlift
Min 2: Max rep Box Jumps 24”

50 Walking Lunge Steps
75 Double Unders

Rest whatever time remains in the 5 minute round after you have completed the Double Unders.
Increase the Deadlift weight each round 135/95 185/125 225/155 275/185

WOD:

3 Rounds

90 seconds to complete
10 Burpees
Max rep Kettlebell Sumo Deadlift High Pull 70/53

Rest 30 seconds

90 seconds to complete
10 Burpees
Max rep Dumbbell Squats 50’s/35’s

Rest 30 seconds

90 seconds to complete
10 Burpees
Max rep Barbell Push Press 95/65

Rest 30 seconds

WOD:

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

WOD:

For Time

100 Cal Row
80 Jumping Pull Ups
60 Wall Ball Shots
40 Dumbbell Burpees 35/20
20 Strict Chest to Ring Pull Ups

Warm Up:

10 minute alternating EMOM
10 Dumbbell Bench Press 50/35
30 sec Handstand Hold

WOD:

On a clock set for 9 minutes

Find your 3 Rep Max Thruster

Then immediately with 75% of the Thruster weight complete

10 Rounds for Time of

7 Toes to Bar
3 Power Snatch

Warm Up:

8 minute alternating EMOM

Min 1: 15/12 Cal Row
Min 2: 9 Strict Pull Ups

WOD:

4 rounds, 1 min per station, of:

Dumbbell Hang Power Clean, 40/25 lbs
Ring Dip
Front Squat, 75/55 lbs
Burpee
Dumbbell Push Press, 40/25 lbs
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.