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A. "Broken Wings"

3 Rounds For Time:
50 Sit-ups
30 Kettlebell Swings (24/16kg)
1,000/800 Meter Row

Time Cap : 20 Mins

*Run = 800 meter / Bike 2,000 meter
Scoring: Not Scored

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A. Snatch Complex

Every 1:30 x 5 sets :
– 1 Snatch DL + 1 Snatch Hight Pull + 1 Power SnatchScoring: Not Scored

B. "Jump Around"

AMRAP 5:
400 meter Run
20 Power Snatches (95/65)
Max Burpees

Rest 5 Minutes

AMRAP 5:
400 meter Run
20 Power Snatches (95/65)
Max Burpee Over the bar

Rest 5 Minutes

AMRAP 5:
400 meter Run
20 Power Snatches (95/65)
Max Burpee Pull-ups

*Row = 500/400
*Bike = 24/18Scoring: Not Scored

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A. STRENGTH

Back Squat for load:
#1: 3 repsScoring: Not Scored

B. "Ante Up"

AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3…Dumbbell Squats

Dumbbells: (50's/35's)Scoring: Not Scored

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A. STRENGTH

Build to Heavy Single : Cluster

Time cap : 8 MinsScoring: Not Scored

B. DEN

10-9-8-7-6-5-4-3-2-1 Reps For Time :
Cluster (115/75)
200 meter Run

Time cap : 20 MinsScoring: Not Scored

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A. 1 Min Challenge

1 minute Row , Max CaloriesScoring: Not Scored

B. WOD

"Box Office"
30-20-10:
– Dumbbell Box Step Overs (24""/20"")
– Upper Body Pull
800-600-400:
– Meter Run

Round 1: Pull-ups
Round 2: Chest to Bar Pull-ups
Round 3: Bar Muscle-upsIScoring: Not Scored

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A. STRENGTH

Deadlift for load: [15 minutes]
#1: 5 repsScoring: Not Scored

B. "Double Time"

5 Rounds For Time:
12 Deadlifts (155/105)
9 Handstand Push-ups
60 Double UndersScoring: Not Scored

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A. "When I Dip, You Dip, We Dip"

For Time:
135 Cal Row or 108 Cal Bike or 2,000 meter Run
90 Overhead Squats (95/65)
45 Strict Ring Dips

Partition As NeededScoring: Not Scored

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A. "Graceland"

5 Rounds x AMRAP 3:
5 Clean & Jerks (135/95)
10 Toes to Bar
15 Box Jumps (24"/20")

Rest 1 Minute Scoring: Not Scored

B. After Wod

3 Giant Sets:
12 W Raise
12 Dual Bent Over Row
24 Banded Face PullsScoring: Not Scored

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A. STRENGTH

Front Squat for load: [15:00]
#1: 5 repsScoring: Not Scored

B. "Front Seat"

For Time:
20 Front Squats
20 Burpees over bar
20 Push Press
20 Burpees over bar
20 Thrusters

Barbell: (115/85)
Time Cap : 20 MinsScoring: Not Scored

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A. "The Mother Lode"

AMRAP 15:
3-6-9-12-15…
Hand Release Push-ups
Kettlebell Swings (24/18)
Barbell Thruster (135/95)Scoring: Not Scored

B. After Wod

3 Sets :

7 Single Arm Tempo Kettlebell Deadlift (Left)
7 Single Arm Tempo Kettlebell Deadlift (Right)
30 sec Side Plank (Left)
30 sec Side Plank (Right)Scoring: Not Scored

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