WOD-

Shoulder Press D12 Deload

1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

Then

With a 5:00 clock
As many muscle ups as possible
Every minute including 0:00 perform
10 Deadlifts 95#(65#)

Rest 3:00 then,

With a 5:00 clock
As many toes to bar as possible
Every minute including 0:00
10 Wall balls 20#(14#)

Rest 3:00 then,

With a 5:00 clock
As many push ups as possible
Every minute including 0:00
30 Double unders

SPRINT-

21 Minute AMRAP:

8 Box Jumps
Bike 12 (10) Calories
8 Burpee Pull Ups
Run 200m

WOD-

In 15:00 build to heavy 5 rep bench press

Then,

As many rounds as possible in 20:00 of
30 Eye level kettlebell swings 53#(35#)
20 Ab mat sit ups
10 Goblet squats 53#(35#)
Row 500 meters

WOD-

With a partner, breaking up any way you want:
With a 30:00 clock complete 3 rounds of

Run 800 meters
30 Chest to bar pull ups
30 Box Jump overs 30″(24″)

With the remaining time, build to a heavy power snatch

Score = time to complete 3 rounds and total combined weight lifted

SPRINT-

With A Partner For Time:

100 Cal Bike/Ski/Row
75 Slam Balls
50 Devils Press
25 50′ Prowler Pushes

WOD-

Deadlift D11

1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%

Then,

Every 2:00 x 10 rounds

5 Deadlifts 135#(95#)
5 Bar facing burpees
5 Front squats 135#(95#)
5 Bar facing burpees

Rest remainder of 2:00. Score is fastest and slowest rounds

SPRINT-

2 Rounds for Time:

40 KB Swings
20 Calorie Ski
40 Goblet Squats
20 Calorie Ski
40 KB Thruster
20 Calorie Ski

WOD-

With 25:00 running clock

As many rounds as possible in 15:00 of

Run 200 meters
7 Push Press 115#(75#)
2 Rope climbs

At the 15:00 mark, rest until the 18:00 mark, then

At the 18:00 mark, you have until the 25:00 mark to build to a heavy
Clean and jerk from the ground or a heavy shoulder to overhead from the rack

Score = rounds in the 15:00 and your heaviest lift

SPRINT-

20 Minute AMRAP:

10 HSPU
30 Double Unders
50ft Walking Lunges

WOD-

5 rounds of

With a 3:00 clock
Row 20(15) calories
12 Toes to bar
With remaining time, as many burpee med ball cleans as possible
Rx = 20#(14#)

Rest 2:00 between rounds

Score = total burpee medball cleans over 5 rounds

Can sub the bike or ski erg if you’d rather perform the calories on
those machines

Ski erg = 15(12) calories
Bike = 20(15) calories

SPRINT-

Every Minute x9:

6 DB Front Squats
Max Burpees

Rest 3 Minutes

Every Minute x9:

6 DB Push Press
Max Box Jumps

WOD-

As many rounds as possible in 22:00 of
5 Power cleans 155#(105#)
10 Box jump overs 24″(20″)
Row 300 (200) meters

SPRINT-

25 Minute AMRAP:

12 Cal Bike
24 Alternating DB Snatches
12 Knees to Elbow
24 DB Hang Power Clean

WOD-

Shoulder Press D11

1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%

Then

As many rounds as possible in 12:00 of
1 Ring or bar muscle up
10 Wallballs 20#(14#)
2 Ring or bar muscle ups
10 Wallballs 20#(14#)

*Keep adding 1 muscle up to each round until the time
expires

Score = round of muscle ups finishing plus any additional reps.

Example, I get through the 7 muscle up and 10 wall balls and get 5
muscle ups in the round of 8, my score = 7 + 5

SPRINT-

For Time:

10 Pull Ups
20 Push Ups
30 Squats
Row 2,000m
15 Pull Ups
30 Push Ups
45 Squats
Row 1,000m
20 Pull Ups
40 Push Ups
60 Squats
Row 500m

WOD-

15:00 to build to a 10 rep bench press

Then,

As many rounds as possible in 18:00 of

20 Alternating dumbbell snatch 40#(25#)
Row 300(200) meteres
20 Goblet squats with dumbbell 40#(25#)
60 Double unders

WOD-

With a partner complete the following
5 Rounds each of
10 Hang power cleans 135#(95#)
10 Box jump overs 24″(20″)

into

5 Rounds each of
10 Shoulder to overhead 135#(95#)
10 Toes to bar

into

5 Rounds each of:
Bike 20(15) calories
10 Bar facing burpees

Each partner will do 5 rounds of each workout with one person resting
1 person working. You don’t have to alternate every round so if you
want to do 2 rounds, then your partner does 2 rounds, go for it.

Move on when you have both completed 5 rounds of the couplet.

SPRINT-

With a Partner For Time:

50 Cal Ski
50 Sandbag Squats
100 Burpees Over Sandbag
50 Sandbag Ground to Over Shoulder
50 Sandbag Walking Lunges