Strength
Back Squats 10-8-6-4-2
Every 2 minutes
8 Min AMRAP
15 Kip Swings
5 Burpee Box Jumps
15 DB/KB Squats
remember your rounds and reps for later
then 2 minute rest
Complete the same number of rounds and reps from above but FOR TIME (12 min cap)
6 times Through (34 min)
A) 2 min cap
1 Lap Run
5 Hang Clean
7 Floor Press
B) 2 Min Max Effort Bike/Row
C) Rest 2 minutes
Repeat
Holds, 4rds, EMOM
Min 1: 30,45,50s plank
Min 2: 30,45,50s Farmers Hold
Min 3: 30,45,50s Wall Sit
21-15-9-6-3, For time, 16min cap
Strict Pull Ups
Thrusters
Strength, Every 2:30, 5 rds
10 Banded KBS
3-5 DL
Partner WOD , 20 Min AMRAP
7 Snatches
12 SDHP
50 Jump Ropes
25 ABMAT Sit Ups
5 burpees together every time you switch
1 person works, while other rests
switch on and off as you wish
Holds and Carry, 5rds, Every 3 min
10 Sec OH hold then walk there back
20 Sec Front rack Hold then walk there back x2
30 Sec Farmers Hold then walk there back x3
10 RDs for Time (18 min cap)
7 DB Row
5 Bench Press
1 Walking Lunge (there back)
30 – 20 – 10, For Time
Front Squats
Box Jump Overs
up to 10 minute rest
For Time
1 Mile Run
7 Min Row/Bike For Distance
2 min rest
6 Min AMRAP
12 Slam Balls
8 Squat Thrusts
50 Mountain Climbers
then 2 min rest
3 min
50 Torpedo Bicep Curls for time