2000 Meter Row for Time



3 Rounds for Time:
5 Squat Snatch (95/65)
20 Mountain Climbers
30 Box Step Ups

Tabata Handstand Push-ups
* Score is total reps for all 8 rounds

12 Minute AMRAP
40 Double Unders
30 Push Press (45/35)
20 Sit Ups
3 Wall Walks

15 Minutes Bar Muscle Up Practice



For Time:
Run 800 Meters
40 Pull-ups
40 Box Jumps (24/20)
40 Burpees
40 Kettlebell Swings (50/35)
40 Walking Lunges

Power Cleans
5×3 – Up to 80%

“DT”

5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

10 Minute Front Squat EMOM
4 Front Squats every minute
* Build throughout, up to 75%


4 Rounds for Time

15 Calorie Row
15 Toes to Bar
15 Wall Balls (20/14)

Endurance WOD (7:45am)
For Time:
100 Kb Swings (50/35)
50 Box Jumps (24/20)
200 Double Unders
50 Box Jumps
100 Kettlebell Swings

Community WOD (10:00am)

15 Minute AMRAP:
10 Ketllebell Swings (50/35)
10 Box Jumps (24/20)
30 Double Unders/60 Singles

Squat Clean
5-5-3-2-1
Up to 85%

12 Minute AMRAP
15 Push Press (75/55)
20 Box Jumps (24/20)
25 Burpees

3 Rounds for Time:
400 Meter Partner Run
30 Kettlebell Swings (50/35)
30 Sit-ups
60′ Turkey Walk * 1 partner down, other partner back
30 Push Ups
30 Air Squats
*Other than the run, 1 partner working at a time

Deadlift

5×5
* Weight is athlete’s choice


, build throughout

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups

15 Minute Ring Muscle Up Practice

21-18-15-12-9-6-3

Kettlebell Swings (50/35)
Toes-to-bar
Box Step Ups (24/20)