WOD
4 Rounds for time:
- 50m Walking Lunge
- 200m Farmers Carry (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#) (WALK - NO RUNNING)
- 400m Run
Time Cap = 30 minutes

Strength
Back Squat:
- 3x10 @ 60%

Conditioning
For time:
- 100 Double Unders (L2: 50 DU Attempts, L3: 200 Singles)
- 60/50 Calorie Row
- 20 Power Cleans (Rx+: 135#/95#, Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 60/50 Calorie Row
- 100 Double Unders (L2: 50 DU Attempts, L3: 200 Singles)
Time Cap = 16 minutes

Strength
Deadlift
- 5x3 @ 85%

Conditioning
“Karen… and Push-ups”
For time:
- 150 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Every time you break, perform 10 Hand Release Push-ups

Skill
Handstand Hold & Handstand Walk Practice/Progressions

Conditioning
3 Rounds:
- 800m Run
- 30 Dumbbell Snatches (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 20 Pull-ups (L2: Banded Pull-ups)
- 10 Medball Cleans (Rx: 20#/14#, L2: 14#/12#, L3: 12#/10#)
Time cap = 30 minutes

Strength
Push Press:
- 3x8 (Same weight for all 3 sets)

Conditioning
7 Minute AMRAP:
- 10 Burpees
- 10 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
Rest 4 minutes
7 Minute AMRAP:
- 10 Burpees
- 10 Toes-to-bar (L2: Knee Raises)

Strength
Front Squat
- 5x3 @ 80%

Conditioning
4 Rounds for time:
- 500m Row
- 10 Overhead Squats (Rx: 115#/80#, L2: 95#/65#, L3: 80#/50#)
- 25 Abmat Sit-ups

Partner WOD
30 minute E2MOM (3 Rounds):
- Burpee Box Jump Overs (20” for all)
- Push Press (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Air Squats
- Sit-ups
- Ring Rows
* Perform each movement for 2 minutes. One partner works for 1 minute, then the other for 1 minute. Max reps in each movement.
Score = Total reps

Strength
Snatch Grip Deadlift:
- 4x5 @ 110% of 1RM Snatch

Conditioning
5 rounds for time:
- 21 Kettlebell Swings (Rx: 35#/25#., L2: 25#/15, L3: 15#/10#)
- 15 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 9 Pull-ups (L2: Band)

Skill
Turkish Get-ups
- 5x3 each arm (Work up in weight)

Conditioning
4 rounds for time:
- 600m Run
- 20 Overhead Squats (Rx: 65#/45#, L2: 55#/35#, L3: 45#/25)
- 20 Push-ups (L2: Knees)
Time Cap = 20 minutes

Strength
- 1RM Squat Clean

WOD
15 Minute AMRAP:
- 1500m Row
Then for the remainder of the time:
- 5 Front Squats (Rx: 155#/115#, L2: 135#/95#, L3: 115#/75#)
- 15 Box Jumps (Rx: 24”/20”, L2: 20”/16#)

Strength
Split Jerk:
- 5x2 @ 80%

WOD
20 Minute AMRAP:
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Lunges
- 20 Dumbbell Snatches (Rx: 45#/30#, L2: 35#/25#, L3: 25#/15#)
- 30 Clam Crunches
* Every 4 minutes complete 10 Burpees (Minute 4, 8, 12, & 16)
Score = Total reps, not including the Burpees

Strength
Back Squat:
- 4x5 @ 75%

WOD
”Annie with a Row”
50-40-30-20-10:
- Double Unders (L2: Singles x3)
- Sit-ups
- Row (500m, 400m, 300m, 200m, 100m)
Time cap = 20 minutes

Partner WOD
30 minute AMRAP:
- 400m Run
- 20 Burpees
- 30 Dumbbell Thrusters (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 40 Sit-ups
*Split all reps evenly. Run together.

Skill
- Handstand Walk Practice (15 minutes)

WOD
- 3000m Row

Strength
- 1RM Squat Clean

WOD
For time:
- 40 Kettlebell Push Presses (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 60 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 200 ‘45 lb plate’ Step-ups (2 feet on, 2 feet off = 1 rep)
- 60 Abmat Sit-ups
- 40 Push-ups (L2: Knees)

Strength
- 1RM Snatch

WOD
”Cindy”
20 minute AMRAP:
- 5 Pull-ups (L2: Band)
- 10 Push-ups (L2: Knees)
- 15 Air Squats

Skill
- Pistol practice (15 minutes)

WOD
5 Rounds for time:
- 3 Wall Walks (L2: Pike Presses)
- 12 Dumbbell Hang Cleans (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 200m Run

Strength
- 1RM Back Squat

WOD
1-2-4-8-16-32 for time:
- Burpees over Rower
- Calorie Row

Partner WOD
For time:
- 200 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 200m Run
- 400 Double Unders (L2: DU Attempts, L3: Singles)
- 400m Run
Immediately into:
3 Rounds:
- 1000m Row
- 20 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

* Split reps with your partner. Run together.

Skill
- Weighted Abmat Sit-ups - 3x20
- Weighted Plank - 3x1 Minute
- Weighted Wall Sit - 3x1 Minute

WOD
5 Rounds for time:
- 10 Alternating Dumbbell Snatches (Rx: 45#/25#, L2: 35#/20#, L3: 25#/15#)
- 15 Pull-ups (L2: Band)
- 200m Run