WODs

25-20-15-10-5
Front Squats (85/55)
Sit Ups

AMRAP 20
115/75
5 Deadlifts
5 HPC
5 Front Squats
5 Push Press
5 Back Squats

15-12-9
KBS (70/53)
Cals on bike

3 Rounds
400 meter Run
50 WB
*every break 5 burpees

Death By
Burpees
DB Thrusters 50/35

400 meter Run
20 Burpees
200 meter Run
10 Burpees
200 meter Run
20 Burpees
400 meter Run

AMRAP 18 minutes
20 DB Snatches
20/15 Bike
20 DB Step Ups
20 Pull Ups

4 Rounds for Time
21 Box Jumps
3 HPC (135/95)
21 Double Unders
3 HPC

AMRAP 4
12 Double Unders
12 Push Press (45/35)
Rest 2 minutes
AMRAP 3
7 Cals
7 Push Ups

4 minutes- ARMAP
12 Thrusters
12 Burpee over Bar
2 minute rest
6 minutes AMRAP
6 Goblet Squat
6 Burpees

AMRAP 9 minutes
9 Burpee Box Jumps
9 KBS (53/35)
9 Goblet Squats

4 minutes
10 Wall Balls
10 Push Ups
2 minute Rest
4 Minutes
15 MB Thrusters
10 MB Sit Ups
2 minutes rest
2 minutes
Max MB Cleans

20 minutes AMRAP
200 meter Row/ Run
20 Double Unders
20 Box Step Overs

3 Rounds
15 KB Snatches (53/35)
15 Box Jumps
15 KBS

Partner Workout!
Buy-In - 400m with medicine ball (together)
Partner 1
15 KBS (53/35)
10 Burpees
5 G2O (95/65)
Partner 2
Accumulate as many wallballs as possible (20/14)
Swap when Partner 1 has completed work. Work is complete when team has completed 150 wallballs.
Cashout - 400m with medicine ball (together)

AMRRAP 3
7 Wall Ball
7 KBS
Rest 2 minutes
AMRAP 2
Wall Balls for Reps

For Time
100 Burpees
100 Cals
(Any Order)

5 x 500 meter Row/Run/Bike

4 Rounds
18 Double Unders
12 Cals
6 Deadlifts (155/105)