WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
3 Rounds
Run 400M
21 Box Jumps
12 Pull Ups
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WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
4 Rounds
Run 200M
15 KB Swings
DB Front Squats #45/#20
5 Burpees
A.3
4 Rounds
10 Hollow Rocks
10 Pillar to Plank Press Up
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
16.4 Open WOD
13 Minute AMRAP
55 Deadlifts #225/#155
55 Wall Balls
55 Calorie Row
55 HSPU
** Scaled Deadlift #185/#125
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Partner WOD
In Teams of 2:
24 Minute AMRAP
30 Pull Ups
10 Thrusters #155/#105
15 Power Cleans #155/#105
50 Burpees
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
20 Minute AMRAP
Run 200M
Row 500M
Run 200m
80 Air Squats
Run 200M
60 Knees 2 Elbows
Run 200M
40 Box Jumps/Step Ups
Run 200M
:20 Second Hand Stand Hold
Run 200M
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WOD
A.1 Power Clean – 2, 2, 2, 2, 2
A.2
12 Minute AMRAP
3 DB Snatch R
3 DB Snatch L
6 Ring Rows
9 Ball Slams
A.3
4 x :15 L-Sits
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