WOD

Strength:
AMRAP2 – Back Squat (BW)

Metcon:
3RFT
500m Row
12 Deadlifts (BW)
21 Box Jumps (24″/20″)

Strength:
Bench Press 5-5-5

Metcon:
21-15-9
Power Cleans (135#/95#)
Ring Dips

Finisher:
AMRAP3 – AbMat Situps

Opener:
3RM Hang Snatch

Headliner:
AMRAP3 x 3
3 Lateral Burpees
6 Hang Snatches (75#/55#)
9 Thrusters

Finisher:
3min Plank

Opener:
2RM Weighted Pullups

Headliner:
3RFT
400m Run
10 Front Squats (185#/135#)
50 Double Unders

After Party:
AMRAP2 – HSPU

Headliner:
Tabata
1-Arm KB Swings (AHAP)
1-Arm KB Lunges
1-Arm KB Row
T2B
*200m KB Carry between movements.

Finisher:
MD2 – Elephant Sled Drag (+110#/+70#)

Skill:
Rope Climbs

Headliner:
15 Minutes
1000m Run
with remaining time AMRAP of:
8 Squat Snatch (115#/75#)
4 HSPU
2 Rope Climbs (15′)

Finisher:
AMRAP3 – V-ups

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

Headliner:
3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (155#/105#)

Finisher:
AMRAP2 – HRPU

Opener:
Row 2K

Strength:
Shoulder Press 5-5-5

Closer:
AMRAP5
5 Burpees
10 KBS (AHAP)

Opener:
800m Run

Headliner:
“Fight Gone Bad”
Wall Ball (20#/14#)
SDHP (75#/55#)
Box Jumps (20″)
Push Press (75#/55#)
Row (Cal)

3 Rounds. Running clock, 1 minute per station.
1 minute rest between rounds.

Closer:
2 Minute Hollow Body Hold

Opener:
3 minutes
Max Unbroken Double Unders

Strength:
1RM Front Squat

Metcon:
“Fran”
21-15-9
Thrusters (95#/65#)
Pullups