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Skill

10 EMOM

Odd – 15/12 Cal row
Even – 50 Double Unders (100 singles or 45 seconds of Double Under work)

WOD

3 rounds of 3 mins on/3 mins off

ARMAP 3 of:

6-9-12-15-18…

Thruster 95/65
Toes To Bar

* start over each round

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Strength

Back Squat 3×2

Front Squat 2×2

Over Head Squat 1×2

WOD

Total Reps

5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

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Strength

10 Min EMOM

3 Hang Power Cleans @ 70% of Clean Weight

WOD

10 Min AMRAP

30 Front Squats (135/95)
30 Sit Ups
90 Double Unders

Rest 2 minutes

50 Burpee Over Bars

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TEAM WOD SATURDAY

3 Person Teams

100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Thrusters, 95/65
100 Box Jump Overs, 24/20
100 Cal Row

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STRENGTH

5 Rep Deadlift MAX

WOD – Ice Box

For Time of:

–  15 Clean and Jerks  @ 155 lbs / 105 lbs  ( M / W )
–  800 Meter Run
–  12 Clean and Jerks  @ 155 lbs / 105 lbs
–  400 Meter Run
–  9 Clean and Jerks  @ 155 lbs / 105 lbs
–  200 Meter Run

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Strength

Accessory Work

A. 3×10 Alt Reverse Back Rack Lunge (5/side)

B. 2×20 Romanian Deadlifts

WOD

EMOMx20

Odd: 15/12 Calorie Row
Even:  10 Jerks, 135/95

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STRENGTH

Overhead Squats

A.  5-rep Heavy OHS
B.  3×2 Pausing OHS – hold the bottom for 10 seconds.

WOD

For Time:

1000 meter row
50 box jump overs
30 slam balls (20/15)

CORE: COACHES CHOICE

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Strength

Clean and Jerk

Build to a heavy 3-position Clean + Split Jerk

Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground

WOD

With a Running Clock:

A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups

 B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups

C. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

Your time stops at the end of C.

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Warm Up

EMOM X 10

ODD – KB Swings x 20 (53/35)
EVEN – Wall Balls x 12 (20/14)

Skill

Handstand Push Ups

5×10

WOD

12 Min AMRAP

10 Burpees
25 Double Unders

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SKILL

For Time

40 Calorie Row
4 min Rest
20 Calorie Row

WOD

For Time

30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders