400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Find 3RM
3 Rounds For Time:
21 Wall Balls (20/14)
15 HSPU
9 Power Snatches (115/80)
3 Ring Muscle-Ups*
*1 RMU = 2 Ring Row + 2 Ring Dips
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
Find a Heavy 1-rep Clean and Jerk
5 Rounds for Time:
20 Cal Bike/Row
15 Box Jumps (24/20)
10 T2B
5 Clean and Jerk (185/135)
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
For Time:
Buy-In: 100 DU*
40 Hang Power Clean (75/55)
40 Push-Ups
40 Back Squats (75/55)
40 Ring Dips
40 OHS (75/55)
40 AbMat Sit-Ups
40 Thrusters (75/55)
40 Barbell Upright Row (75/55)
Buy-Out: 100 DU*
*Scale: 2X Single Unders
12 Min EMOTM
Min 1: 12 Back Rack Lunges (135/95)
Min 2: 30s Handstand Walk / Attempts / Shoulder Taps
Min 3: 12 T2B
Partner WOD
1000m Row
1 Squat Clean (225/155)
20 C2B
1 Squat Clean
20 Wall Balls (30/20)
1 Squat Clean
20 Muscle Ups
1 Squat Clean
20 Wall Balls
1 Squat Clean
20 C2B
1 Squat Clean
1000m Row
Partners alternate on squat clean
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
For Time:
50 Burpees
800m Run
50 Air Squats
800m Run
50 Sit-Ups
800m Run
50 Push-Ups
800m Run
50 Pull-Ups
800m Run
w/ 20# Vest
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
Every :90 x 16 Rds
Odd Rds: 10 Wall Balls + 30 DU
Even Rds: 6 Push Press (115/85) + 4 Hang Squat Snatch
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
Hang Squat Clean + Split Jerk
2 x (2+2) (55%)
2 x (2+2) (65%)
1 x (1+2) (70%)
2 x (1+1) (75%)
For Time:
50/40 Cal Assault Bike
50 Deadlift (135/95)
50 Lateral Bar Burpees
2 Partner WOD
6 Rounds of:
4:00 On / 2:00 Off
400m Run
8 Synchro Thrusters (135/95)
Max Effort Muscle Ups in Remaining Time
MU Sub: Bar MU or Burpee Pull-Ups
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
For Time:
10-9-8-7-6-5-4-3-2-1
HSPU*
Burpees
1-2-3-4-5-6-7-8-9-10
Squat Cleans (185/135)
Barbell Roll-Out
Complete reps in the following order: 10 HSPU + 10 Burpees + 1 Squat Clean + 1 Barbell Roll-Out; 9 HSPU + 9 Burpees + 2 Squat Cleans + 2 Barbell Roll-Out; ….etc.
*Scale: Pike Push-Ups, Seated DB Strict Press
3 Rounds:
200m Row
20 Ab-Mat Sit-Ups w/ Medball
Pick one of the following movements to work on: Clean and Jerk, Power Snatch, or Thruster
For Time:
100 DU*
90 Wall Balls (20/14)
80 DU
70 Russian KBS (55/35)
60 DU
50 Overhead Alt Lunges w/ Plate (45/35)
40 DU
30 Leg Raises w/ Plate (45/35)
20 DU
10 D-Ball Over Shoulder (100/80)
*Scale: 2X Single Unders
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