WOD-

5 x 2 min Rounds for max reps:

10 Overhead Squats 115#(85#)
AMRAP Burpees

*Score is total burpees in all
5 rounds

*Bars come from the floor

SPRINT-

For time:
25-20-15-10-5
Medball cleans
Pull ups
Calories on the bike or ski erg

WOD-

As many rounds as possible
in 15:00 of:

5 Power Cleans 205#(155#)
35 Double Unders
3 Bar Muscle Ups

SPRINT-

As many rounds as possible in 20:00 of
Row 500(400) meters
15 Russian kettlebell swings
10 GHD sit ups

WOD-

“Donny”

21-15-9-9-15-21 reps for
time of:

225 pound Deadlift
Burpee

WOD-

3 Rounds for Time:

25 Unbroken Wall Balls 20#(14#)
25 Box Jumps 24″(20″)
25 Toes-2-Bar

SPRINT-

With a partner, complete the following in any
order and rep scheme you want of:

30 Sandbag ground to over shoulder
30 Rope climbs
100 Calories on the bike
100 Calories on the ski erg

*1 person works, while 1 person rests

WOD-

Heavy Day:

7 sets as heavy as possible of:

Squat Clean + 2 Front Squats +
2 Push Jerks + 1 Split Jerk

SPRINT-

As many rounds as possible in 25:00 of
10 Dumbbell hang clean to overhead
10 Burpees
10 Ring rows
*Every 5:00, run 400 meters

WOD-

As many rounds as possible
in 25:00 of:

50 Ab-Mat Sit-ups
50 Double Unders
10 Turkish Get ups 53#(35#)
1 min Sandbag Zercher March

SPRINT-

4 Rounds for time of:
Row 500 meters
30 Wallballs

WOD-

For Time:

15-12-9
Thrusters 95#(65#)
Pull-ups

then without a break:

12-9-6
Thrusters 115#(75#)
Chest-2-Bar Pull-ups

SPRINT-

As many round as possible in 20:00 of:
20 Alternating dumbbell snatches
15 Box jump overs
Run 200 meters

WOD-

As many rounds as possible in
12:00 of:

14(10) Calorie Row
10 Burpees
10 Deadlifts 185#(115#)

SPRINT-

For time:
Bike 50 calories, then
10,9,8,7,6,5,4,3,2,1
Kettlebell sumo deadlift high pulls
Toes to bar
Then,
Ski erg 30 calories

WOD-

For Time:

9-7-5
Power Clean 185#(115#)

18-14-10
Ring Dip

SPRINT-

As many rounds as possible in 18:00 of
Row 300(200) meters
15 Pull ups
15 Dumbbell thrusters
50 Double unders

WOD-

5 Rounds For Time:

30 Cal Row
:30s L-sit (accumulated)