WOD:

EVERY 2 MINUTES

(0:00-2:00)

2 – ROPE CLIMBS

2 – FRONT SQUATS

(2:00-4:00)

2 – ROPE CLIMBS

4 – FRONT SQUATS

(4:00-6:00)

2 – ROPE CLIMBS

6 – FRONT SQUATS

WOD:

FOR TIME

1000M ROW

100 – PUSH-UPS

10 – SNATHCES

*PUSH-UPS ARE DYNAMIC*

WOD:

5 ROUNDS

50 – DOUBLE UNDERS

10 – PUSH JERKS

*REST 1 MIN

Rx: 155/95

SCALED: 110/65

WOD:

20 MIN A.M.R.A.P

30 SEC  HANDSTAND HOLD

30 SEC  SQUAT HOLD

30 SEC  L-SIT HOLD

30 SEC  CHIN OVER BAR HOLD

WOD:

“COE”

10 ROUNDS:

10 – THRUSTERS @ 95/65

10 – RING PUSH-UPS

WOD:

5 ROUNDS:

5 – KB SNATCH RT

5 – KB OVERHEAD SQUATS

5 – KB SNATCH LT

5 – KB OVERHEAD SQUATS

Rx: 55/35

SCALED: 35/25

WOD:

4 ROUNDS:

375M ROW

MAX REP PUSH PRESS @ 135LBS

Rx: 135/95

SCALED: 95/65

WOD:

3 ROUNDS:

2 MINUTES OF LUNGES

21 – SUMO DEADLIFT HIGH PULLS

12 – BAR OVER BURPEES

Rx: 75/45

SCALED: 45/25

WOD:

12-9-6-3

CLOSE GRIP BENCH

CHEST TO BAR

Rx: @ BODY WEIGHT

SCALED: 135/95

WOD:

“FLIGHT SIMULATOR”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

DOUBLE UNDERS

*EACH SET MUST BE UNBROKEN BEFORE MOVING ON*