1 Snatch + 3 OHS = 1
6×1, Every 2 min
5RFT, 25 min cap
Max Unbroken Wall Ball Attempt (30/20) (11/10)
Max Unbroken Kip Swings
Run 1 Lap
40 MINUS Your wall ball reps + Kip swing reps = the # burpees you owe
Burpees are owed after the 5 rounds as a Cashout
Min 1: 6 – 8 Reverse Grip Bentover Row
Min 2: 6 – 8 Close Grip Bench Press
7 Rounds (14 min)
For Time, 16 Min cap
7 Rope Climbs
14 Man Makers (35s/20s)
28 Box Jump Overs (30/24)
56 Cal Row (or bike)
Back Squats, 4 x 2-3 @80-90%
every 2 min
5 Min LADDER
1 Pull Up (add 1 every round)
2 Push-Ups (add 2)
3 Air Squats (add 3)
3 min rest
Back Squats, 4x 4-6 60-70%
every 2 min
Continue with the AMRAP where you left off
3 min rest
Back Squats, 4x 8-10 40-50%
EMOM
Continue with the AMRAP where you left off
Bike Sprints, every 3 minutes
Rd 1: 25/17
Rd 2: 20/14
Rd 3: 15/10
Rd 4: 10/7
Rd 5: 5/3
12 min Ladder, Body Building
5 DB Arnold Press (holding 2)
3 Alt DB Curls (add 3 each round) Holding 2 DB but only curling 1 at a time
5 DB Skull Crushers (add 5 each round)
For Time, 10-minute cap
Run Rig to Rig (Down and Back)
35 Slam Balls (50/30)
2 Runs Rig to Rig
35 GTOH (45/25)
3 runs rig to rig
Complex
Clean Pull + Semi Squat Clean + Hang Clean Pull + Hang Squat Clean = 1
6×1, EMOM
20 Min AMRAP
50 Jump Ropes
3, 8, or 15 Squat Cleans *see below
15 Butterfly Sit Ups (30/20)
If 3 reps use 90% of 1RM
If 8 reps use 65% of 1RM
If 15 Reps use 40% of 1RM
Remembrance WOD
30 Min AMRAP
3 Rope Climbs
6 Squat Cleans (135/95)
7 S2O (135/95)
13 Kip Swings