WOD-

15:00 of technique work

Build to a heavy clean and jerk. Can be power or squat clean

Then,

8 rounds for time of :

20 Alternating dumbbell snatch 40#(25#)
16 Lunge steps holding dumbbell 40#(25#)
Row 12 calories

WOD-

With a partner, as many rounds as possible in 20:00 of
20 Eye level kettlebell swings 70#(53#)
15 Burpee box jump overs
10 GHD sit ups

1 Partner works on the above, while 1 partner accumulates calories on
a bike or ski erg

Break up however you want, but one partner has to be accumulating
calories for the reps to count.

Score = total rounds and total calories

SPRINT-

With A Partner, Every 2 Minutes for 40 Minutes:

8 WallBalls
8 DB Deadlifts
8 DB Hang Power Cleans
8 DB Shoulder to Overhead
Max Calorie Row in Remaining Time

Alternating Rounds With Your Partner.

WOD-

In 12:00 build to a heavy 3 rep back squat from the rack

Rest 4:00 then,

With a 12:00 clock
Run 200 meters
Max wallballs 20#(14#)

Every time you stop doing wallballs, run another 200 meters

SPRINT-

For Time:

100ft Back Rack Walking Lunges
21 Burpees
21 AbMat Sit Ups
100ft Back Rack Walking Lunges
18 Burpees
18 AbMat Sit Ups
100ft Back Rack Walking Lunges
15 Burpees
15 AbMat Sit Ups
100ft Back Rack Walking Lunges
9 Burpees
9 AbMat Sit Ups

WOD-

Every 5:00 x 5 rounds
7 Shoulder to overhead 115#(75#)
10 Deadlifts 115#(75#)
17 Calories on the rower

Rest remainder of the time

Score = slowest round

SPRINT-

For Time:

1,000m Ski

JT:
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

1,000m Ski

WOD-

As many rounds as possible in 25:00 of

3 Bar muscle ups
Run 100 meters
5 Toes to bar
Run 100 meters
7 Medball cleans 20#(14#)
Run 100 meters

SPRINT-

4 Minute AMRAP x 3 Rounds:

24 Bike Calories
12 KB Swings
6 Burpee Box Jump Overs

Rest 3 Minutes Between Rounds.

WOD-

In 12:00, build to a heavy 3 rep touch and go power clean

Rest 4:00 then,

For time:
1-2-3-4-5-6-7-8-9-10
Power cleans 135#(95#)
10 Push ups and 10 calories on the rower after each set of
Power cleans.

22:00 time cap

SPRINT-

24 Minute ARMAP:

6 Turkish Get Ups
6 Toes To Bar
400m Run

WOD-

For time:

Run 400 meters then,

6 Rounds for time of:
19 Burpees
18 Thrusters 75#(55#)
65 Double unders

Then,

Run 400 meters

SPRINT-

5 Rounds Of:

200m Run
100m Farmer’s Carry

Directly Into,

30-20-10

Row Calories
Pull Ups

WOD-

15:00 of technique work

Build to a heavy to form squat clean + hang squat clean + shoulder to overhead

Then,

As many rounds as possible in 14:00 of

10 Dumbbell deadlifts (Pick your #)
Row 250 meters
10 Dumbbell push press
Run 200 meters

WOD-

With a partner:
With a 10:00 clock
Run 1 mile
In remaining time as many burpees as possible

Rest 2 min

With a 10:00 clock
100 Calories on echo bike
In remaining time, as many dumbbell box step overs 45#(25#) 20″

Rest 2 min

With a 10:00 clock
100 Calories on the rower
In remaining time, as many kettlebell swings as possible 53#(35#)

Can split work however they want, but only one person works at a time.
There are 3 scores: burpees, step overs, swings

SPRINT-

With A Partner, For Time:

400m Run (100m Relay Style)
100 Eye Level KB Swings
400m Run (100m Relay Style)
100 KB SDHP
400m Run (100m Relay Style)
100 KB Box Step Ups
400m Run (100m Relay Style)

1 partner works while the other rests, switch off however you want except for the runs.

WOD-

In 12:00 build to a heavy 3 rep front squat from the rack

Rest 4:00 then

For time:
30-20-10
Front squats 95#(65#)
Box jump overs 24″(20″)
Run 200 meters

SPRINT-

EMOM 30 minutes:

Minute 1: 5 Man Makers
Minute 2: Bike/Row/Ski 10 (8)
Minute 3: :45 Battle Rope
Minute 4: 3 BMU or 6 C2B or 9 Pull Ups
Minute 5: Rest