Conditioning #1
For time:
- 800m Run x3
- Rest 2 minutes between each run

Conditioning #2
”Grace”
For Time:
- 30 Clean & Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

Strength
Deadlift:
- 1x2 @ 90%
- 3x3 @ 75%

Conditioning
20 Minute AMRAP:
- 500m Row
- 25 Hand Release Push-ups (L2: Knees)
- 25 Abmat Sit-ups

Strength
Squat Clean
- 1RM

Conditioning
10 Rounds for time:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 5 Burpees
Time cap = 15 Minutes

Strength
Front Squat:
- 5-5-4-3-3
- 50%-55%-60%-65%-70%

Conditioning
”14.1”
10 minute AMRAP:
- 30 Double Unders (L2: 75 Double Unders)
- 15 Power Snatches (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)

Partner WOD
Team ”Kelly”
30 Minute AMRAP:
- 400m Run
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
Team members will alternate movements, with only one member working at any one time.
Partner 1: 400m Run
Partner 2: 30 Box Jumps
Partner 1: 30 Wall Balls
Partner 2: 400m Run
etc…

Strength
Hang Snatch:
- 3-3-3-3-3

Conditioning
- Tabata L-Sit hold
- Tabata Handstand hold
- Tabata Dead hang
- Tabata Air squat
The Tabata intervals are 20 seconds of work followed by 10 seconds of rest for 8 intervals

Strength
For time:
- 30 Front Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#, L4: 75#/50#)
- 400m Run

Conditioning
”Christine”
3 Rounds for time:
- 500m Row
- 12 Deadlifts (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
- 21 Box Jumps (Rx: 24”/20”, L2: 20”/16”)

Conditioning
”Eva”
5 Rounds for time:
- 800m Run
- 30 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 30 Pull-ups (L2: Australian Rows)
RX = 5 Rounds, L2 = 4 Rounds, L3 = 3 Rounds

Strength
Deadlift:
- 1x4 @ 80%
- 1x3 @ 85%
- 2x2 @ 90%

Conditioning
”19.1”
15 Minute AMRAP:
- 19 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 19 Calorie Row

Strength
Back Squat:
- 3-3-3-3-3

Conditioning
”Annie”
50-40-30-20-10 reps for time:
- Double Unders (L2: Singles x 3)
- Abmat Sit-ups

Partner WOD
For time:
- 200 Double Unders (L2: 600 Singles)
- 75 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 50 Sumo Deadlift High Pulls (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 50 Burpees
While one partner is accumulating reps, the other partner must run 200m, then switch. This will continue until the team has accumulated all of their reps.

Strength
Overhead Squat:
- 5x3 @ 70%

Conditioning
5 Rounds:
- 2 Minutes Row
- 2 Minutes Rest
Score = Total distance in meters for all 5 Rows

Strength
Strict Pull-ups:
- 5-5-5-5-5

Conditioning
”Omar”
For Time:
- 10 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 15 Bar Facing Burpees
- 20 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 25 Bar Facing Burpees
- 30 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 35 Bar Facing Burpees

Strength
Strict Press:
- 5-5-4-3-2
- Work up to 85% for the set of 2

Conditioning
2 Rounds for time:
- 10 Handstand Push-ups (L2: w/ one pad, L3: Pike Press, L4: 2+ pads)
- 200m Run
- 15 Power Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 200m Run
- 20 Sit-ups
- 200m Run

Conditioning #1
For time:
- 3000m Row

Conditioning #2
5 Rounds for time:
- 5 Back Squats (Rx: 185#/135#, L2: 135#/95#, L3: 95#/65#)
- 400m Run

Strength
10 Minute EMOM:
- Clean Complex
- 1 High Hang Clean + 1 Hang Clean + 1 Squat Clean

Conditioning
”Karen w/ Burpees”
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 drop the ball perform 5 Burpees

Partner WOD
For time:
- 1000m Row
- 50 Dumbbell Hang Squat Cleans (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 70 Burpee Box Jump Overs (20” for all)
- 90 Slam Balls (Rx: 20#/14#, L2: 14#/10#, L3: 10#/8#)
- 1000m Row
Split all reps evenly.

Core
3 Rounds:
- 30 Second Hollow Hold
- 1 Minute Plank
- 30 Second Superman

Strength
Deadlift:
- 5-5-5-5-5
- Increase weight each set

Conditioning
15 Minute AMRAP:
- 10 Step-ups
- 12 Dumbbell Snatches (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 40 Double Unders (L2: 100 Singles)

Strength
For Time:
- 30 Back Squats (Rx: 155#/115#, L2: 135#/100#, L3: 115#/80#, L4: 95#/65#)
- 400m run

Conditioning
3 Rounds for time:
- 500m Row
- 25 Burpees
- 25 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
Time Cap = 20 Minutes

Strength
Split Jerk:
- 2-2-2-2-2-2

Conditioning
3 rounds for time:
- 400m Run
- 30 Overhead Squats (Rx: 75#/45#, L2: 65#/35#, L3: 55#/25#)
- 21 Pull-ups (L2: Australian Rows, L3: Band)