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A. Power Snatch

1a) 2×3 Power Snatch

*Score = Heaviest LoadScoring: Not Scored

B. Push Press

1b) 2×3 Push Press

*Score = Heaviest LoadScoring: Not Scored

C. "I LOVE THIS BAR"

AMRAP 7:
Power Snatches (115/85)

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press (115/85)

[Kilos = 52/38]

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total RepsScoring: Not Scored

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A. Clean Complex : 5 Rounds

90 secs :
Clean Pull + Hang Power Clean + Front SQScoring: Not Scored

B. “ON REPEAT”

On the 3:00 x 7 Rounds:
10 Hang Power Cleans (95/65)
30 Double Unders
6 Shuttle RunScoring: Not Scored

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A. Overhead Squats

Part 1: 5 sets of 3 Overhead Squats on the 1:00

*Score = Heaviest LoadScoring: Not Scored

B. "NEGATIVE NANCY"

For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

**Bike : 2000-1500-1000-500m
**Row : 1000-750-500-250m

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. “YOU SHOULD GO”

For Time:
3-6-9-12-15-18-20:
Toes to Bar
Kettlebell Swings (24/16)
Burpees

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. "TURF & TURF"

3 Rounds:
200 Meter Run
25 Wallballs (20/14)

3 Rounds:
200 Meter Run
20 Pull-ups

3 Rounds:
200 Meter Run
15 Burpees

[Time Cap = 27:00]Scoring: Not Scored

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A. Heavy Sled Push

6 Rounds :
30meter Sled Push
1 Min Rest each RoundScoring: Not Scored

B. "HORSESHOES"

5 Rounds For Time:
12 Toes to Bar
150' Farmers Carry (50's/35's)
21/15 Calorie Assault BikeScoring: Not Scored

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A. STR : BASE

Every 1 Min x 10 :
1 Snatch Grip Deadlift + 1 Hang Muscle SnatchScoring: Not Scored

B. "WALKING ON SUNSHINE"

5 Rounds
AMRAP 4:
30/21 Calorie Row
21 Kettlebell Swings (53/35)
Max Plank Shoulder Taps

Rest 1 Minutes BetweenScoring: Not Scored

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A. PUSH JERK

Build to Heavy Set of 3 Push JerkScoring: Not Scored

B. "PICK YOUR POISON"

AMRAP 10:
1 Push Press (95/65)
1 Burpee Box Jumps (24"/20")
2 Push Press (95/65)
2 Burpee Box Jumps (24"/20")
3 Push Press (95/65)
3 Burpee Box Jumps (24"/20")
…
[Continue Adding 1 Rep To Each Movement]Scoring: Not Scored

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A. WARMUP

—–Pull Up—–
-Hang
-Scapula Pull up
– Pull ups
—–Push Up—–
-Plank
-Shoulder Tap
-Elbow to Hand
-Push ups
—–Air SQ—–
Deep SQ
Middle Back Mobility
Up down
SquatsScoring: Not Scored

B. PARTNER WOD

AMRAP 30 :
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
E3MOM
– 200 Medball Run TogetherScoring: Not Scored

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A. CORE WORKOUT

4 Rounds :
10/10 Landmine Standing Twists
50-60% Sled Push Run
—————————–
EMOM : 15 MINS
20 Second L-Sit Hold (rings)
20 Second Hollow Rock
20 Seconds of Sit-UpsScoring: Not Scored

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