Warmup

AMRAP 8
100m Run
10 split Squat Jump
8 Pushups
4 Boot-strappes

WOD

5 Rounds:
12 V-Ups
24 Single DB Floor Press (12ea)
20 Single DB Split Squat (10ea)

Warm Up
Run 600m
3x
30 jump rope
20 walking lunges
15 band pull aparts
2 wall walks or 4 inch worms

Conditioning
8 Rounds for time:
45 Double-Unders
30 Air Squats
15/12 Calorie Row

Skill Conditioning
On the 2:00 x 5 Rounds (10:00):
20 GHD Sit-Ups (25 foot-anchored sit-ups)
Time Remaining: Max Distance Handstand Walk

WARM-UP
2:00 cardio

Into…

2 ROUNDS
10 PVC Pass Through
8 Jumping Squats
6 Up-Downs

Into…

1 ROUND*
5 Snatch Deadlift
5 Snatch Grip Press
5 Burpees

*This round will be performed with the empty BB

STRENGTH
4 Sets- every 2:00
2 Snatch Hi-Pulls
3 Hang Power Snatch*

*Moderate-Heavy for all Sets

WORKOUT
AMRAP 15
200m run
6 Burpees Over the Bar
2 Hang Power Snatch (135/95)|(95/65)*

*Power Snatch reps increase by 2 every round. 2, 4, 6 etc…

WARMUP

2x
RUN 200m
5 boot strappers
5 inch worm
5 pike pushups
5 groiners

STRENGTH

5 sets
5 Squats

5 sets
5 Bench Press
5 BB BO Row (slow- 2sec lowering)

WOD

30-20-10
Cal Row
Pullups
Push Press (95/65)

WARM-UP
EMOM x 5 MINUTES
MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders
MIN 2 – :40 Slow Single DB Strict Press
MIN 3 – :30 Single Unders + :30 Reverse Single Unders
MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)
MIN 5 – :30 Single Unders + :30 Tall Jump Singles

STRENGTH
ON A 15:00 RUNNING CLOCK…
Find a 5RM Push Press

WOD
10 SETS
8 Push Press (95/65)|(65/45)
24 Double Unders

-Rest :30 b/t Sets-