join the fun!

For Time 100 Double Unders 15 Squat Cleans (135/95) 100 Double Unders 15 Power Snatch (135/95) 100 Double Unders 15 Thrusters (135/95)

10 min EMOM 1 deadlift + 1 power clean + 1 hang power clean WOD 1 min cal row 1 min double unders 1 min rest

With a partner – total cal + reps 5 minutes 1 partner doing sandbag box over burpees x 10 1 partner doing SKI ERG for cal Rest 2 minutes then For time with a partner: 90 dumbbell snatches 40lb 60 Wall Ball 30 Toes to Bar 3 rope climbs

Strength: 6 sets 1 Squat Clean 1 Hang Squat Clean 2 Front Squat WOD: 50 Cal Row 50 Walking Lunges 50 GHD’s 50 Wall Balls (20/14)

Strength 5x5 deadlift @ 70% of 1RM WOD For Time 4 Rounds 15 Toes to bar 50 Double Unders 15 shoulder to overhead (115/85)

Strength 5 RM Push Press 2x5@90% of 5RM WOD 25/20 cal Ski 15 Thrusters 95/65 25/20 cal Ski 15 DB Thrusters 50/35 Rest 5 Minutes 25/20 cal Bike 15 Thrusters 95/65 25/20 cal Bike 15 DB Thrusters 50/35

Strength Find 1RM Back Squat WOD 12 min AMRAP 5 Power Cleans 10 Toes to Bar 15 Wall Balls (20/14)

Teams of 2 10min AMRAP 100 cal row then Alternating Rounds 30 Double Unders (70 Singles) 10 DB Snatch (50/35 10min 100 cal row then 60 Double Unders (each) 1RM Power Snatch @20:00 For Time 100 cal row 120 Double Unders 60 Overhead Squats (135/95)

Strength: 4 x max reps of 95% of 2 RM WOD: 4 rounds 300 m run 15 Pull ups 9 Push Jerks

WOD - For Time 50 burpees facing box jump overs (24/20) Strength 5-4-3-2-1 Power Clean + Front Squat

Strength Push Press + Push Jerk 1-1-1 Push Jerk + Split Jerk 1-1-1 WOD - For Time 40 Cal Row 40 Thrusters (95/65) Rest 2 min 40 GHD Sit-ups 40 Cal Row Rest 2 min 40 Thrusters (95/65) 40 GHD Sit-ups

10min EMOM Even: Assault Bike Calories Odd: KB Swings (70/53) 10min Find 3RM Squat Snatch 10min EMOM Even: Box Jump Overs (24/20) Odd: Handstand Push-ups (Pushups)

Strength: 10 Min EMOM Power Clean 5-4-3-2-1-5-4-3-2-1 WOD: For time: 30-20-10 Burpees T2B Farmer Carry Walking Lunges (50/35)

Bench Press Find 2RM 3x2@90% Push press 3x10 WOD 15 min AMRAP 5 Wall Balls (20/14) 40 Double Unders 10 WB 40 DU 15 WB 40 DU 20 WB 40 DU 25 WB 40 DU .........

Strength : Thrusters build to a heavy set of 2 until fail WOD: 21-15-9 Thrusters Pull ups

Strength: Strict Press + Push Press 2-2-2 Push Press + Push Jerk 2-2-2 WOD: 4 rounds for time: 300 m run 50 double unders 5 muscle ups

Strength: Strict Press + Push Press 2-2-2 Push Press + Push Jerk 2-2-2 WOD: 4 rounds for time: 300 m run 50 double unders 5 muscle ups

Find 2 RM of Back Squat 2 X 2 @ 90% of 2 RM WOD: For Max Reps: 3 min 500 m row Max Power Snatch (95/65) Rest 1:30 3 min 500 m row Max front rack lunges (95/65) Rest 1:30 3 min 500 m row Max GHDs Rest 1:30 3 min 500 m row Max WB (30/20)

Strength 4 sets -4 Bench Press @ 90% of 4RM -1:00 D-ball Bear Hug WOD 9min AMRAP 3-6-9-12-15-18... -Toes to Bar -Shoulder to Overhead (135/95)

Teams of 2 6min -Max Calorie Assault Bike Switch every 30 sec 6min EMOM -1 Power Clean (each) Score is total weight 6min Max Calorie Ski Erg Switch every 30 sec 6min Synchro “Cindy” -5 Pull-ups -10 Push-ups -15 Air squats