200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
9 min emom
1 : scap raises
2: lat pulldowns
3: kip swings
:30 secs on
use to warmup for WOD. Do not tax grip and back
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
EMOM20
6 Wallballs 20/14
4 Hand Release Push ups
2 Deadlift (365/255)
For RX+
5 Wallballs 20/14
3 HSPU
1 Deadlift (365/255)
on both continue till EMOM till you can’t complete movements in 1 minute.
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scalp Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
5 Rounds, On the 4:00:
30 Slam Balls (20/10)
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
Partner WOD For time:
3 rounds of:
10 bar muscle-ups
10 snatches
Then, 3 rounds of:
30 deadlifts
60 air squats
Then, 3 rounds of:
10 bar muscle-ups
10 cleans
Men: 165 lb.
Women: 115 lb.
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
For Time:
10-8-6-4-2
Squat Clean and Jerk (155/115)
*between each round complete 30 DU
Cool Down:
3×10 Burpee Box Jumps (36/30)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Strict Press
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups
Men: 50lb db
Women: 35lb db
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch
Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the Deadlift. Drop bar after low hang squat snatch.
Every two mins for five rds, build to a moderate weight:
Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scalp Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Max 1RM Thruster
For time:
21 Dumbbell Thrusters, 55/35 lbs
40 Row Calories
18 Dumbbell Thrusters, 55/35 lbs
40 Row Calories
15 Dumbbell Thrusters, 55/35 lbs
40 Row Calories
Partner Wod For Time:
200m Sandbag Carry
30 KB Squat Snatches (55/35)
400m Sandbag Carry
50 Push-Ups
60 Russian Kettle Bell Swings (55/35)
70 Sit-Ups
800m Sandbag Carry
90 KB S2OHs
100 Jumping Squats
RX+ KB (70/55)
RX++ with a Vest (20/14)
Time Cap: 30mins
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
10 Reps @ 76%
8 Reps @ 81%
6 Reps @ 85%
4 Reps @ 89%
2 Reps @ 94%
Rest 2-3 minutes between sets.
3RFT
10 TTBs
20 Wall Balls (20/14)
10 Pull-Ups
40 Walking Lunges
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