Strength
Hang Squat Clean:
- 3-3-3-3-3-3

Conditioning
”The Chief”
For 5 cycles:
3 minute AMRAP:
- 3 Power Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 6 Push-ups (L2: Knees)
- 9 Air Squats
Rest 1 minute between each cycle

Conditioning
”Death By Burpees”
- 1st minute = 1 Burpee
- 2nd minute = 2 Burpees
- 3rd minute = 3 Burpees
Continue until you can no longer fit the number of Burpees in the minute.
Score = Rounds + Reps completed.

Core
3 Rounds:
- 1 minute Hollow hold
- 1 minute Superman

Strength
Front Squat:
- 6x2 @ 85%

Conditioning
For time:
Buy-in = 500m Row
4 Rounds:
- 15 Push Presses (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 30 Clam Crunches
- 60 Double Unders (L2: 120 Singles)
Buy-out = 500m Row

Skill
- Muscle-up Practice/Progressions

Conditioning
5 Rounds for time:
- 50m Walking Lunge
- 200m Run
- 20 Hand Release Push-ups

Strength
Pause Back Squat (2 Second pause):
- 3x10

Conditioning
20 min AMRAP:
- 20 Box Jumps (Rx: 24”/20”, L2: 20"/16”)
- 20 Alternating Dumbbell Snatches (Rx: 25#/15#, L2: 20#/10#)
- 20 Sit-ups

Strength
Clean Complex:
- 2 Hang Power Cleans + 1 Hang Squat Clean
- 2-2-1-1-1

Conditioning
15 Minute AMRAP:
- 5 Handstand Push-ups (L2: w/ one pad, L3: 10 Stict DB Press)
- 10 Burpees
- 20 Air Squats

Team WOD
For time:
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, and numbered cards are as valued. Flip a card and perform the movement for the number of reps specified. Cycle the whole deck.
- Hearts = Push-ups
- Diamonds = Squats
- Spades = Sit-ups
- Clubs = Burpees
- Jokers = 200m Run

Skill
- Handstand/Handstand Walk Practice

Conditioning
5 rounds for time:
- 9 Deadlifts
- 6 Hang Power Snatches
- 3 Overhead Squats
Weights: Rx: 135#/95#, L2: 115#/80#, L3: 95#/65, L4: 75#/50#

"Jenkins w/ Rowing” (Partner WOD)
40 Minute AMRAP:
- 50 Burpees
- 500m Row
- 50 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 500m Row
- 50 Pull-Ups (L2: Australian Rows, L3: Band)
- 500m Row
- 50 Push-Ups (L2: Knees)
- 500m Row
*Split all reps evenly

Conditioning
3 rounds for time:
- 15 Burpees
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 25 Jump Squats
- 30 Mountain Climbers
- 800m Run
Time Cap = 25 minutes

Core
4 Rounds:
- 1 Minute Plank
- 1 Minute Rest

Strength
Overhead Squat:
- 5-3-3-1-1

Conditioning
5 rounds for time:
- 12 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 12 Hand Release Push-ups
- 18 Overhead Walking Lunges w/ plate (Rx: 45#/25#, L2: 35#/15#, L3: 25#/10#)

Strength
Hang Power Snatch
- 3-3-3-3-3

Conditioning
For time:
Buy in = 400m Run w/ Medball (20#/14#)
Then, 3 rounds of:
- 8 Thrusters (Rx: 115#/80#, L2: 95#/65#, L3: 75#/50#)
- 11 Box Jumps (Rx: 30”/24”, L2: 24”/20”, L3: 20”/16”)
- 15 Strict Chin-ups (L2: Pull-ups, L3: Band)
Buy out = 400m Run w/ Medball (20#/14#)

Conditioning #1
4 Rounds for time:
- 10 Calorie Row
- 12 Burpee Box Jumps
- 30m Farmers carry (Heavy - you choose the weight)
- 90 Seconds Rest

Conditioning #2
2 rounds for time:
- 200m Run
- 500m Row
- 20 Burpees

Strength
Front Squats:
- 5x4

Conditioning
15 Minute AMRAP:
- 10 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 5 Handstand Push-ups (L2: w/ 1 pad, L3: 15 Strict DB Press)
- 10 Knees to Elbows (L2: Knee Raises)

Skill
- Pistol Practice/Progressions

Conditioning (Partner WOD)
”Team Jerry”
For time:
- 1 Mile Run
- 2000m Row
- 1 Mile Run
* One Partner works, while the other rests. Switch every 200m on the run and every 250m on the row.
Time Cap = 30 Minutes

Strength
Deadlift
- 3-3-3-3-3

Conditioning
15 Minute AMRAP:
- 10 Push-ups (L2: Knees)
- 20 Air Squats
- 30 Abmat Sit-ups

Conditioning #1
Sprints
- 8x50m
- 30 Seconds rest between each 50m

Conditioning #2
2 Rounds for time:
- 21 Kettlebell Sumo Deadlift High Pulls (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 50m Sprint
- 15 Squat Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 50m Sprint
- 9 Burpee Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 50m Sprint
- Rest 3 minutes

Strength
Strict Press:
- 3x5
- Focus on form

Conditioning
For time:
- 1000m Row
Then, 5 rounds of:
- 15 Pull-ups (L2: Band)
- 7 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

Partner WOD
For time:
- 100 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 90 Burpees
- 80 Deadlifts (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 70 Pull-ups (L2: Band)
- 60 Push Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 1 Mile Run
Split all reps evenly. Run together.