Warm Up:

1-2-3-4-5-6-7-8-9-10 unbroken reps of
Bench Press
Choose weight
If you break start the set over.

WOD:

7 rounds each for time of

7 Burpees
14 Toes Through Rings
28 Sit Ups

Rest 1 minute.

WOD:

On a clock set for 21 minutes

Min 0-8:00 complete
5 Rounds
10 Handstand Push Ups
10 Kettlebell Swings 53/35
10 Box Jumps 24”

Min 8:00-15:00 complete
50 Hang Power Cleans
50 Shoulder to Overhead
Partition as needed
115/75

Min 15:00-21:00 complete

Max rep unbroken Overhead Squats 95/65
Every break complete 50 Double Unders.

WOD:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

WOD:

100 Kettlebell Swings 70/53

At the top of every minute complete

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

WOD:

3 Rounds

As many rounds as possible in 3 minutes of

10 Hang Power Cleans
20 Sit Ups

Rest 1 minute.

As many rounds as possible in 3 minutes of

10 Toes to Bar
20 Air Squats

Rest 1 minute.

WOD:

5 rounds for time of:
Max Wall Ball Shots in 60 seconds
Sumo Deadlift High Pull 95/65

Complete a total of 40 reps in each round. For example, if you complete 25 Wall Ball Shots, then complete 15 SDLHP for that round. If you complete 20 Wall Ball Shots, then complete 20 SDLHP for that round.

WOD:

4 rounds each for time of

10 Burpee Pull Ups

15 Weighted Box Overs

20 Handstand Push Ups

Rest 2 minutes.

Warm up:

Front Squat 1 Rep Max

WOD:

21-15-9 reps of
Power Snatch
Overhead Squats

WOD:

As many reps as possible in 3 mins of:
2 rounds of:
2 Front Squats 135/95
2 Burpees Over Bar

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 4.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 6.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 8.
Follow the same pattern until you fail to complete both rounds within 3 minutes.

Post your total reps completed.

WOD:

For Time

21-15-9-15-21
Handstand Push Ups
Knees to Elbows

After each round complete 50 Double Unders.