STRENGTH

High Hang Cleans 1 @ 85%;

then 2×2 – 20 lbs

WOD

3 Rounds for time

500 m row
400 m run
30 V-ups

STRENGTH

Back Squat 3×6 @ 70%

WOD

[AMRAP] – As Many ROUNDS As Possible in 5 three-minute rounds of:

–  3 Power Cleans  @ 135 lbs / 95 lbs
–  6 Push-ups
–  9 Air Squats

Rest 1 minute between each 3 minute round.
Score is the total of rounds COMPLETED in each of the 5 three-minute rounds.

Ice Box

[RFT] – 1 Round 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

Fight Gone Bad

[AMRAP]  As Many REPS As Possible:

5 Rounds (1 minute at each station)

–  Max Reps Wall Balls  @ 20 lbs / 14 lbs
–  Max Reps Sumo deadlift high-pull  @ 75 lbs
–  Max Reps Box Jump  @ 24″ / 20″
–  Max Reps Push-press  @ 75 lbs
–  Max Calories on Rowing Machine
–  Rest 1 minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.