30 Minute AMRAP
200m Back Pedal
15 Burpees Over the Bar
15 3″ Deficit Deadlifts (115/75)
15 Sit Ups
15 Box Jumps 30/24
* Complete (1) 250m Row anytime during each round.
30 Minute AMRAP
200m Back Pedal
15 Burpees Over the Bar
15 3″ Deficit Deadlifts (115/75)
15 Sit Ups
15 Box Jumps 30/24
* Complete (1) 250m Row anytime during each round.
Strength:
Back Squat + Strict Toes To Bar
EMOMx7 ROUNDS
10 Kettlebell Swings
Max Reps of Barbell Thrusters
Rest 60 seconds between sets.
Strength: 1 Rep Push Press
WOD: 4 Rounds
4 minute Rounds for Total Reps
400m Run
Rd 1-Power Snatches 115/75
Rd 2-Power Cleans
Rd 3-Hang Snatches
Rd 4-Hang Cleans
*Rest 1 minute after each round
WOD: 3 rounds
10 Sumo Deadlifts 135/95
5 Muscle Ups
10 Squat Cleans 135/95
10 Tire Flips
10 Push Jerks 135/95
15 Pistols
Strength: Overhead
Skill: Rope Climbs
WOD: 14 min AMRAP
10 Back Rack Lunges
10 Shoulder Press
10 Floor Wipers
10 Box Jump Overs
Skill: Double Unders
Strength: Good Mornings
WOD:
3 Rounds
400m Run
15 Med Ball Squat Cleans
12 Toes To Bar
9 Deadlifts 275/155
Strength: Row + Pause Back Squats
WOD: For Time
5-10-15-10-5
Hang Cleans 155/105
Handstand Push Ups
Strength: Push Press + Run
WOD: 14 Min Running Clock
0:00-5:00
5 Burpees
10 KB Snatch
15 Russian Twist
5:00-6:00
Rest
6:00-10:00
10 Burpees
15 KB Snatch
20 Russian Twist
10:00-11:00
Rest
11:00-14:00
15 Burpees
20 KB Snatch
25 Russian Twist
Strength: 1 Rep Power Clean
WOD: Running Jackie
1000m Run
50 Thrusters 75/55
30 Chest to Bar Pull ups
Strength: Snatch Balance
WOD: 15 Min AMRAP
10 Kettle Bell Swings
10 Ring Dips
*EMOM 6 Goblet Squats*