15 Minute Clock

Practice Handstand Walks for 10 minutes

On a 15 Minute Clock:
1 Minute of Ring Dips for max reps
2 Minutes of Pull-ups for max reps
3 Minutes of Push-ups for max reps
4 Minutes of Sit-ups for max reps
5 Minutes of Squats for max reps

Snatch + OHS and AMRAP

Snatch Push Press + Overhead Squat
4 sets of 2 + 2
(@ 70% of OHS 1RM)

12 Minute AMRAP:
2 Power Snatch (115/80)
10 Toes to Bar
20 Double Unders

A Little Bit of This; A Little Bit of That

Isometric Hold Tabata:
Alternate between a wall sit and a straight arm ring hold

Every 30 Seconds for 3 Minutes:
5 Strict Pull-ups

Bulgarian Split Squats:
4 x 8 per leg

8 Minute AMRAP:
8 Sumo Deadlift High Pull (75/55)
16 Lateral Bar Jumps
1 Rope Climb

Metcon Day

Complete for Time:
Run 1 lap around the building (400 meters)
10 Mountain Climbers
10 One-Legged Box Jumps (12”)
Row 100 meters
Run 2 laps
20 Mountain Climbers
20 One-Legged Box Jumps
Row 200 meters
Run 4 laps
40 Mountain Climbers
40 One-Legged Box Jumps
Row 400 meters
Run 2 laps
20 Mountain Climbers
20 One-Legged Box Jumps
Row 200 meters
Run 1 lap
10 Mountain Climbers
10 One-Legged Box Jumps
Row 100 meters

Endurance WOD

“Cardio Helen”
Complete 3 Rounds for Time:
Run 1 Mile
21 Kb Swings (50/35)
12 Pull-ups

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