WOD-

4 Rounds for time of:
15 Toes to bar
15 Ring dips
15 Push-ups
15m Handstand walk

SPRINT-

21m EMOM
1 – 12 Alt Hand DB Snatch
2 – 10/7 Cal on bike
3 – Max UB HEAVY wallballs

WOD-

For time:
50-40-30-20-10
Russian kettlebell swings 53#(35#)
Ab mat sit ups
Double unders

WOD-

With a partner complete the following for time:
60-50-40
Thrusters 105#(75#)
Pull-ups
*Every 4:00 both partners run 400 meters together

SPRINT-

With a partner for time
5k Row
400 Double Unders
300 Wallballs
200 Alt DB Snatches
10 Rope Climbs each

WOD-

As many reps as possible in 15 minutes of:
20 Calorie row
30 Wallballs 20#(14#)
20 Toes to bar
30 Box Jumps 24″(20″)
20 Kettllebell sumo deadlift high pulls 70#(53#)
30 Burpees
20 Shoulder to overhead 135#(95#)

SPRINT-

3 rounds for reps 1 min at each station
Max Burpees
Max Slamballs over shoulder
Max Cal Ski Erg
Max Stick Jumps
Max Cal Row

WOD-

10 Round for time:
Row 20(16) calories
Sprint 200 Meters
Rest 1 minutes between rounds

SPRINT-

20 min AMRAP
8 Pull Ups / Chest to bar
200′ Prowler Push
16/12 Cal Bike

WOD-

Every minute on minute for 20 minutes
1 Power snatch
*Start at 50% of 1 rep max and add 5 pounds each minute.

Rest 5 minutes then:

As many rounds as possible in 5:00 of:
30 Double unders
5 Power snatch at 65%- 75% of today’s heaviest.

SPRINT-

10 rounds for time
5 toes to bar
10 Push Ups
200m Run

WOD-

As many rounds as possible in 12 minutes of:
2 Rope Climbs
8 Dumbbell thrusters 40#(25#)

Rest 5 minutes then:

As a class as many calories as possible on the Assault Bikes in 8 minutes.
Have to switch every 15(12) calories

SPRINT-

16m EMOM
Min 1: Max Box Jump Overs
Min 2: 8 DB Front Rack Lunges + 4 Push Press

WOD-

For time:
Run 1000 Meters
15 Deadlifts 275#(185)
9 Burpee bar muscle ups
Run 800 Meters
12 Deadlifts 275#(185#)
6 Burpee bar muscle ups
Run 400 Meters
9 Dealifts 275#(185#)
3 Burpee bar muscle ups

Post times to BTWB

SPRINT-

3 Rounds for time:
50 Double unders
30 KB Sumo deadlift high pull
15 KB Facing burpees
**If you finish in less that 14 min, add 1 more round!!

WOD-

5 Rounds for time of:
15(12) Calories on assault bike
10 Sandbag ground to over shoulder
15(12) Calories on the rower

Rest 2:00 between rounds
Score is total time including rest

Post times to comments and BTWB

WOD-

With a partner for time:

4 Rounds:
10 Synchronized chest to bar pull-ups
200 meter run

Into

4 Rounds:
15 Synchronized pull-ups
200 meter run

SPRINT-

Part 1
5 Min AMRAP
2 KB Deadlift
2 Box Jump Overs
4 KB Deadlift
4 Box Jump Overs
6 KB Deadlift
6 Box Jump Overs
…….
at 5 min mark, rest for 5 minutes and note how far you got
Part 2
However far you got in Part 1 is now FOR TIME!! Go AFAP and try to beat the 5 min time