WARM-UP
7 MINutes -for quality 
15 Air Squats
30 Mountain Climbers
15 KB Deadlifts
15 Russian KBS

STRENGTH
7-5-3-7-5-3
Deadlift

WOD
AMRAP 6
2,4,6 and so on…
Deadlifts (135/95)|(95/65)
Wall Ball (20/14)|(14/12)
Straight-arm Burpees

-2:00 Rest-

AMRAP 6
2,4,6 and so on…
Deadlifts (135/95)|(95/65)
Wall Ball (20/14)|(14/12)
Straight-arm Burpees

WARM-UP
AMRAP 5
8 Barbell or DB Strict Press
10 Alt. Step-ups
12 Scap Push-ups
4 x 10m Shuttle Runs

STRENGTH
7-5-3-7-5-3
Push Press

WOD
EVERY 3:00 x 5 SETS
10 Push Press (115/75)|(75/55)
15 Push-ups
20 Box Jump Overs (20)

WARM-UP
3 ROUNDS (6 MINUTE CAP)
200m Run
5/5 SA KB Deadlift
5/5 SA Russian KBS
10 Goblet Squats

STRENGTH
7-5-3-7-5-3
Front Squat

WOD
FOR TIME
30-20-10*
Front Squats (135/95)|(95/65)
Kettlebell Swings (53/35)|(35/26)

*Complete a 400m Run after each full round.

WARM-UP
AMRAP 5 
25 Jumping Jacks
10 Scap Push-ups
25 Mountain Climbers
10 Ring Rows

STRENGTH
EMOM 10
5 Hang Power Snatch

WOD
AMRAP 12
6 Bar Facing Burpees
8 Hang Power Snatch (95/65)|(75/55)
10/8 Cal Bike

WARM-UP
AMRAP  7
200m Row
10 ALT DOWN DOG
10 Alt. DB High Pull
5 Broad Jumps

STRENGTH
8 ROUNDS/ EVERY 90 SEC
3 POWER Cleans
+
2 SQUAT CLEANS

WOD
AMRAP 14
21/16 Cal Row
15 SIT-UPS -ANY WAY
9 Hang Power Cleans (135/95)|(95/65)

WARM-UP
EMOM x 6 MINUTES
MIN 1: :45 Bike
MIN 2: :45 Push-ups
MIN 3: :45 Bike
MIN 4: :45 Wall Ball Front Squats
MIN 5: :45 Bike
MIN 6: :45 Hollow Body Hold

STRENGTH
5 SETS/ EVERY 2:30
7 BENCH PRESS – AHAP
+
10 DB BENT OVER ROW – AHAP

WOD
6 SETS/ EVERY 2:00
12/10 Cal Bike
15 Wall Balls (20/14)

WARM-UP
3 ROUNDS (8MIN CAP)
24 Jumping Jacks
12 Reverse Lunges
12 Up-Downs
12 Step-ups
12 Wide-Stance Good Morning

STRENGTH
8-6-4-8-6-4
Deadlift

WOD
EMOM 6
MIN 1 – 10 Deadlifts (135/95)|(95/65)
MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest-

AMRAP 6
5 Deadlifts (185/135)|(135/95)
7 Burpees
9 Box Jumps

WARM-UP
AMRAP 4
2 Push-up
4 Elbow Walk Up-Downs
6 Slam Balls

-Rest 1:00-

TABATA (:20 ON / :10 OFF)
ROUNDS 1&2 – Single Unders
ROUNDS 3&4 – Single Single Double Under
ROUNDS 5&6 – Single Double Under
ROUNDS 7&8 – Double Under
——————
STRENGTH
8-6-4-8-6-4
Push Press
——————
WOD
BUY-in: 2 min RUNNING CLOCK…
Max Double Unders

Into…
EMOM 8 alternating
MIN 1 – :45 Push Press (95/65)|(75/55)
MIN 2 – :45 Slam Balls

Into…
CASH-out: 2 min RUNNING CLOCK…
Max Double Unders

WARM-UP
EMOM 6
MIN 1 – :45 Russian KBS
MIN 2 – :45 Lunge + Twist
MIN 3 – :45 Air Squats

STRENGTH/ every 2min
8-6-4-8-6-4
Front Squat
(Add ea. round; start 2nd wave heavier than 1st)

WORKOUT (goal= 15+ rnds)
AMRAP 10
3-6-9 REPS and so on…
Front Squats (95/65)|(75/55)
Toes to Bar
(barbell lite enough to go unbroken/ T2B done in 2 sets)

WARM-UP
2-3 ROUNDS (6 MINUTE CAP)
200m Row
10 Tempo Air Squats (3131)
30 Mountain Climbers
10 Alt. Samson Stretches

STRENGTH
EVERY 3 min x 5 SETS 
7 Back Squats
1:00 Wall Sit

WORKOUT
EMOM 10
MIN 1 – 18/14 Cal Row
MIN 2 – 10 Front Squats (135/95)|(95/65)