WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds (1 Rounds Every 5:00)
12 Jumping Chest to Bar Pull Ups (6 Chest to Bar)
Run 200M
12 Wall Balls
12 Burpees to Bar
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WOD
A.1 Squat – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
18 Hang Power Clean #95/#65
18 Push Ups
Rest 3:00
8 Minute AMRAP
12 Front Squats #95/#65
6 Push Press #95/#65
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WOD
3 Rounds
30 SA Alternating DB Power Snatch #50/#35
30 Push Ups
3 Rounds
15 Toes to Bar
Run 200M
15 Pull Ups
Run 200M
3 Rounds
Run 400M
18 SA DB Lunge #50/#35
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WOD
A.1 Bench Press – 7, 7, 7, 7
A.2
50-40-30-20-10
Double Unders/ 100-80-60-40-20 Singles
AbMat Sit Ups
5-4-3-2-1 Power Clean #185/#125
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WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
21-15-9
DB Thruster #50/#35
DB Bulgarian Split Squat – (R)
dB Split Squat – (L)
400-300-200 Meter Run
A.3
3 Rounds
Medball to Toes (R+L)
20 Russian Twist
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