WOD

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Opener:
Turkish Getups 5-5-5

Headliner:
21-15-9
Push Presses (115#/75#)
Box Jumps (24″/20″)

Closer:
500m MB Run

Opener:
5×1
3 Position Clean (mid-thigh, below knee, ground)

Headliner:
20 Power Cleans (135#/95#)
400m Run
60 Lunges (45#/25#)
80 Pushups
60 Lunges
400m Run
20 Power Cleans

Closer:
ME3 Hollow Body Hold

Strength:
Weighted Pullups 2RM

Metcon:
AMRAP20
200m OH Walk (55#/35#)
2 rds of:
20 Double Unders
20 Russian Swings (70#/53#)

Opener:
3 Rounds
Muscle Ups – Max Reps Unbroken

Headliner:
EMOM10
3 Thrusters (from the floor, AHAP)

Closer:
500m Farmer Carry

Strength:
Front Squat 3RM

Metcon:
Tabata (20 sec on/10 sec off x8)
1-Arm KB Snatches (53#/35#)
T2B
Burpees

Finisher:
2 Rounds
Row 500m (2 minutes rest between rds)

Yoga 10am.
Open Gym 11am – 1pm.

14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Strength:
Bench Press 3×5

Metcon:
4RFT
400m Run
20 Wall Balls (20#/14#)
10 Strict Pullups

Finisher:
ME3 Plank Hold

Opener:
2k Row

Headliner:
AMRAP10
30 AbMat Situps
20 Burpees
10 Hang Power Cleans (155#/105#)

Closer:
400m OH Carry (55#/35#)