WOD-

Shoulder Press D9

1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%

Then;

30 – 20 – 10
Hang power cleans 95#(65#)
Thrusters 95#(65#)
Toes to bar

SPRINT-

20 Minute AMRAP:

10 KB Swings
15 WallBalls
1 Burpee Pull Up
10 KB Swings
15 WallBalls
2 Burpee Pull Up

Add 1 Burpee Pull Up Each Round Until Time Expires

WOD-

15:00 to build to a heavy 3 position snatch (power or squat)

Then,

As many rounds as possible in 15:00 of
10 Devil’s press (Pick your own #)
50 Double unders or 80 single unders
10 Ring or Bar rows
Row 20(15) calories

WOD-

With a partner:
As many rounds as possible in 25:00 of
Row 1000 meters
20 Front squats 135#(95#)
20 Bar muscle ups or 40 Pull ups
20 Shoulder to overhead 135#(95#)

*1 person works, while 1 person rests. Break up however you
want

SPRINT-

With A Partner for Time:

100 Double Unders
50 Pull Ups
100 Lunges Holding Slam Ball
50 Weighted AbMat Sit Ups
100 Slam Balls
50 Weighted AbMat Sit Ups
100 Lunges Holding Slam Ball
50 Pull Ups
100 Double Unders

WOD-

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 225#(155#)
Bar facing burpees

10:00 time cap

SPRINT-

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Double DB Deadlift
Burpee Over DB

WOD-

Deadlift D8 (Deload)
1 x 5 @ 40%
1 x 5 @ 50%
1 x 6 @ 60%

Then,

As many rounds as possible in 20:00 of
Run 400 meters
10 Box jump overs 24″(20″)
10 Deadlifts 95#(65#)

SPRINT-

8 Rounds for Time:

200m Run
4 Devils Press
8 Toes to Bar

WOD-

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, 70#(53#)

SPRINT-

21 Minute AMRAP:

14 Russian KB Swings
7 Burpee Box Jump Overs
14 KB Sumo Deadlift High Pulls
70 Double Unders

WOD-

4 Rounds of:
With a 5:00 clock
20 Burpees over the rower
20 Wall balls 20#(14#) 10′ for everyone
20 Ab mat sit ups holding medball on chest
*With remaining time, row as many calories as possible

Rest 3:00 between rounds

*Score = lowest calories in any round

SPRINT-

25 Minute AMRAP:

5 Single Arm DB Thruster Right
5 Single Arm DB Thruster Left
10 DB Lunges
15 Ab Mat Sit Ups
20 Calorie Row

WOD-

Shoulder Press D8 (Deload)
1 x 5 @ 40%
1 x 5 @ 50%
1 x 6 @ 60%

Then,

As many rounds as possible in 18:00 of
Run 200 meters
6 Power cleans 155#(105#)
6 Chest to bar pull ups

SPRINT-

3 Rounds Of:

20 (15) Bike Calories
10 Sandbag Cleans

Rest 5 Minutes, Then:

5 Rounds Of:

20 (15) Bike Calories
100′ Sandbag Carry

WOD-

15:00 to build to a heavy to form
1 Power snatch +
1 Snatch +
1 Overhead squat

Snatch balance can be worked into the OHS. Mike will explain

Then,

As many rounds as possible in 16:00 of
Run 200 meters
20 Walking lunge steps
Run 200 meters
1 Barbell complex (Pick your own #)
Barbell complex =
1 Deadlift + 1 Hang power clean + 1 Front squat + 1 Shoulder to
overhead + 1 Deadlift

*Pick your own weight, but the goal is to not put the bar down during
the complex.

WOD-

With a partner, complete the following in any order and rep scheme
you want. One person works, one person rests.

200 Calories on machine or machines
50 Sandbag ground to over shoulder (Pick your own #)
40 Burpees over your partner
30 Bar muscle ups
20 Strict handstand push ups
10 Rope climbs

30:00 time cap.

SPRINT-

For Time:

Row 500m
15 Double KB Deadlift
Row 750m
30 Wall Balls
50 Double Unders
Row 1000m
30 Wall Balls
50 Double Unders
Row 750m
15 Double KB Deadlift
Row 500m