WOD
A.1
10 Minute EMOM
1 Strict Press Every Minute up to a Heavy Single
A.2
15 Minute EMOM
Row 15/12 Calories
12 Burpees
20 KB Swings
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WOD
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
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Partner WOD
In Teams of 2:
3 Rounds
Run 1,000M
16 Deadlifts #365/#255
Then…
42-30-18
OH Squat #115/#80
30 Pull Ups
Then…
100 Calorie Row
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WOD
A.1 Bench Press – 8, 8, 8, 8
A.2
12 Rounds
4 HSPU
8 Chest 2 Bar Pull Ups
12 Jumping Air Squats to Target
A.3
L – Sits 5 x :20
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WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
21-15-9
DB Snatch #50/#35
Deficit Push Ups
A.3
5 Rounds
Run 200M
Rest 1:00 Minute
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WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
In 2 Minutes
12 Thrusters #95/#65
12 Pull Ups
Max Calorie Row
Rest 2:00 Minutes
In 3 Minutes
15 Thrusters #95/#65
15 Pull Ups
Max Calorie Row
Rest 3:00 Minutes
In 4:00 Minutes
18 Thrusters #95/#65
18 Pull Ups
Max Calorie Row
A.3
3 Rounds
1:00 Minute D-Ball Hold
Rest 1:00 Minute
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