For Time, 40-minute cap
3,2,1..Go
Back Squats
4×12 @40% OR 4×8 @60% OR 4×4 @80%
then 7 rounds of
10 ABMAT Sit-Ups
7 Push-Ups
7 KBS (70/50)
then Back Squats
4×12 @40% OR 4×8 @60% OR 4×4 @80%
then 5 rounds of
10 BF Sit Ups (20/14)
7 Decline Push-Ups (feet on a plate)
7 KB SDHP
then Back Squats
4×12 @40% OR 4×8 @60% OR 4×4 @80%
then 3 rounds of
10 Roman Sit-Ups (20/14)
7 More of a decline Push-Ups (feet on 2 plates)
7 KBS

Sprint Course
5 Rounds, Every 5 minutes
1) 10/7 Bike Cal
2) Run to plates
3) 10 G2O
4) Bear crawl to bikes
5) Cleans [email protected]%, [email protected]%, [email protected]@, [email protected]%, [email protected]%
Done
Repeat 4 more times

10 Min For Time Ladder
5 Pull-Ups
2-4-6-8-10-8-6-4-2 DB Thrusters (50s/35s)

Close Grip Bench Press
4×6-8
Every 90s

Bentover Row
4×5
every 90s

18 Min EMOM
Min 1: 15/11 Row + 3 BJ (33/27)
Min 2: 30 second max reps of HSPU + 3 BJ (33/27)

Power, 3rds, EMOM
Min 1: 5 Burpee Broad Jumps
Min 2: 15 Banded KBS
Min 3: 1 Arm Overhead Farmers Walk (there and back)(switch at the turn around point)

Strength:
Every 2 min
7 Snatch Grip DL + 5-8 Chin Ups
x4 rounds total (8 min)

10 Min AMRAP
5 Wall Balls (30/20) (11’10’ FB)
3 Kip Swings
1 DL (315/220)

Front Squats
60-65%
Death By
Cap 12 Rounds

Partner WOD
22 Min AMRAP + AMAP
Alt Rounds
Score 1: AMRAP
5 Double DB Snatch (50s/35s)
10 Walking Lunges (1 for 1)
8 Burpee to Targets

Score 2: Max Jump Ropes
Work while partner does 1 round of the AMRAP

Hero WOD Month

Four rounds of:
•27 Box jumps, 24″ box
•20 Burpees
•11 Squat cleans, 145/100 pounds