WOD
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
10 Rounds
:30 Seconds Burpees
:30 Seconds Rest
:30 Seconds Thrusters #95/#65
:30 Seconds Rest
A.3
10 Minute Alternating EMOM
Row 15/12 Calories
:30 HandStand Hold
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WOD
A.1 Press – 2, 2, 2, 2, 2
A.2
30 Wall Balls
10 Power Snatch #95/#65
30 Wall Balls
10 Power Snatch #115/#85
30 Wall Balls
10 Power Snatch #135/#95
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WOD
A.1 Front Squat – 2, 2, 2, 2, 2
A.2
4 Rounds
Run 200M
8 Pull Ups
8 Box Jumps
8 Power Cleans #155/#115
A.3
L-Sits
4 x :15
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Partner WOD
In Teams of 2:
20 Minute AMRAP
Partner 1: Run 400M (Time Keeper)
Partner 2:
AMRAP
8 Snatch Grip Deadlift #115/#75
6 Hang Power Snatch #115/#75
4 OH Alternating Lunge #115/#75
*Partner 1 Rests Until Partner 2 Finishes Current Round.
Rest 5 Minutes
8 Rounds (4 Rounds Each)
Partner 1: 30 Ab Mat Sit Ups
Partner 2: 30 KB Swings #53/#36
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WOD
A.1 Bench Press – 8, 8, 8, 8
A.2
5 Rounds “Cindy”*
3 Rounds “DT”**
Run 1 Mile
*5 Pull Ups, 10 Push Ups, 15 Air Squats
** 12 Deadlifts #155/#105, 9 Hang Power Cleans, 6 Push Jerks
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Fight Gone Bad
3 Rounds
1 Minute Per Station
Max Calorie Row
Max Push Press #75/#55
Max Box Jumps #24/#20
Max SDHP #75/#55
Max Wall Ball
Rest 1 Minute
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