WOD:

EVERY 90(s) FOR 18 MIN.

1 – ROLLING PISTOL (CANDLE-STICK)

2 – HSPU

3 – HOLLOW ROCK

4 – BAR MUSCLE UP

WOD:

A.) EVERY 2 MIN. FOR 12 MIN.

POWER CLEAN & SQUAT CLEAN

B.) 5 ROUNDS

300M ROW

12 – FRONT SQUANTS

12 – PULL-UPS

WOD:

A.) 4 SETS

BOX STEP UPS x 8

EACH LEG

*60(s) REST

B.) 12 MIN. A.M.R.A.P.

10 – THRUSTERS

20 – OVERHEAD LUNGES @ 75LBS / 55LBS

WOD:

A.) EVERY 3 MIN. FOR 15 MIN.

4-6 STRICT PRESS

B.) EVERY 90(s) FOR 15 MIN. (10 SETS)

5 – PUSH PRESS

10 – BURPEES OVER BAR

WOD:

A.) SNATCH DRILLS

B.) 10 MIN. A.M.R.A.P.

30 – DOUBLE UNDERS

15 – POWER SNATCHES @ 75LBS / 55LBS

WOD:

25 MIN. A.M.R.A.P. (IN TEAMS OF 2)

100M FARMER CARRY

10 – AIR SQUATS

10 – JUMPING SPLIT LUNGES

*ALT. ROUNDS

A.) EVERY 2 MIN. FOR 20 MIN.

(5 x EACH)

10 – BANDED GMs

10 – WEIGHTED PUSH-UPS

B.) 10,9,8…3,2,1

DEADLIFTS @ 245LBS / 175LBS

BURPEES OVER BARBELL

WOD:

A.) STRICT PRESS 3×5

B.) 5 ROUNDS FOR TIME

250 M ROW

15 – PULL-UPS

15 – WALL BALLS

WOD:

A.) 15 MIN. E.M.O.M.

1 – 40 DOUBLE UNDERS

2 – 6-8 SEATED L-PULL UPS

3 – 3-4 WALL CLIMBS

B.) 4 SETS AGAINST A 3 MIN. CLOCK

100 M RUN

10 – TOES 2 BAR

10 – KB SWINGS

*REST 3 MIN.

WOD:

A.) E.M.O.M. (EVERY 2 MINUTES FOR 20 MIN.)

10 SETS

HANG SNATCH x 2

OVERHEAD SQUAT

B.) 8 MIN. A.M.R.A.P.

5 – POWER SNATCHES

10 – BURPEE BOX JUMP OVERS