Warm Up: – AMRAC 8
2 reps "Bear Complex" @ 20/14 medball
10 goblet squats @ NTE 53/35
10 GHD situps
5 burpee pullups
Strength: – Front Squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
WOD: – 5 rounds for time
20 medball cleans @ 20/14
10 push press @ 155/105
Warm Up: – In a 10 minute window
3 min db warmup
500m row
1 min jump rope
10 burpee pullups
WOD: – For Total Reps:
3 x 5min rounds
0:00-2:00 – 400m run + max DU
2:00-3:00 – 35/20lb db push jerks
3:00-4:00 – Pullups
4:00-5:00 – 35/20lb db hang squat cleans
5 MIN REST
Midline: – 50 GHD Hip extensions NFT
Warm Up: – 3 min run/row/jump
3 min barbell warmup
10 min lift & load
WOD: – "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5 BW
Bench Press @ BW
Clean @ .75 BW
Warm Up: – 8 min dynamic warmup
WOD: – 2 rounds For Time: (45 min cap)
400m run
25 strict pullups
800m run
50 GHD situps
800m run
25 strict pullups
400m run
Warm Up: – AMRAC 6
8 russian kb swings @ 53/35
6 reverse burpees
4 rope pullups
2 burpee box jump overs
4 min barbell warmup
Skills: – Rope Climbs
WOD: – "Icon 5"
AMRAP 12
2 rope climbs
6 deadlift @ 275/185
9 box jumps @ 24/20
Warm Up: – 2 min jump rope
1 min wallballs
1 min pullups
5 min barbell warmup
Strength: – Back Squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
WOD: – AMRAP 12
100 DU
7 clusters @ 135/95
Warm Up: – 3 min run or row
1 min pushups
1 min pullups
1 min air squats
6 min barbell warmup
Strength: – EMOM 8
1 snatch grip deadlift + hang snatch pull
complete @ 100-110% 1RM
WOD: – For Time:
10 push jerk @ 155/105
20 cal row
8 push jerk @ 155/105
16 cal row
6 push jerk @ 155/105
12 cal row
4 push jerk @ 155/105
8 cal row
2 push jerk @ 155/105
4 cal row
Warm Up: – 3 min PVC warmup
2 rounds "Burgener" warmup
3 min snatch drills
Strength: – Snatch E:90 sec for 8 sets
1 complex (Snatch pull + Hang squat snatch)
WOD: – 4 rounds for time:
12 deadlift @ 135
9 hang power snatch
6 OHS
3 rope climbs
Warm Up: – In a 10 minute window
500m row
9 – 7 – 5
Thrusters (alt Front to back)
Inch worms
Remaining time: mobility (athletes choice)
WOD: – A. Complete 10 x 100ft sled pulls
@ BW (sc: % of BW unbroken pull)
B. Run 1 mile for time
Warm Up: – AMRAC 8
8 kb swings @ 44/35
8 goblet squats w/kb
8 ring rows —-> NTE 5 pullups
10 sec HS hold
20 sec DU/SU
WOD: – "Angie"
100 pullups
100 pushups
100 situps
100 squats
