3 rounds for time of:

• 50 squats
• 7 muscle-ups
• 10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans
♀ 35 lb ♂ 45 lb

28 minutes - 40 seconds on, 20 seconds off

1. 1/side Turkish Get Up
2. Max reps Goblet Muscle Cleans
   
3. Max reps Alternating Gorilla Row
   
4. Max reps Side Step RKBS
   

4-5 Rounds, not timed:

• Deadlift 4-2-1
• Wallballs 12-6-3

Increase DL weight each round (traditional or sumo)
Target is 5 RM or 90% of 1RM in last round

Behind-the-Neck Jerk

• 1-1-1-1-1-1 reps
  

Push Jerk

• 10-8-6-4-2 reps
  

Back Squats

• 3-3-3
  

3 Rounds (not timed)

• 10 Box Step ups w/High Knee
• :30 Bike for Calories
• 10 Barbell Hip Thrusts

4-5 Rounds (not for time)

1. 15 Hollow Rocks
   
2. 15 Bench Press
   
3. Lying Leg Raise w/Hip Thrust
   
4. 45 Pulls on Rower for Calories (row less than 20 SPM)
   

30 Rounds For Time (30 Minute Cap):

• 5 Wallballs (20/14)
• 3 Box Jumps (30/24)
• 1 Power Clean (225/155)
  

5 Tabatas:

• Backward Goblet Lunge (Ball)
• Weighted Sit-ups (Ball) *Crunch Hold
• Ball Slams (Ball) *Overhead Hold
• Ab/Core of choice or Burpees
• Goblet Squat (Ball) *Bottom to Bottom

Romanian Deadlift

• 7 sets of 5, building

EMOM for 12

• 6 Hang Power Snatch (95/65, Rx+ 135/95)
• 12/10 Calorie Row

20 minutes As far as you can go: 1-10-1, 2,4,6,8....

• 10x Single Unders or 4x DU
  
• Bicycle Crunch (R+L =1)
• Box Jumps

 8 Rounds:

• 250m Row or 200m Run
  
• 2 min Bike or Row
• 1-Minute Rest
  

5 Rounds not for time:

• Handstand holds 45 sec
  
• 12 Single arm Strict Press (L/R Arm) DB or KB Light Weight
• 50’ Overhead walk (L/R) DB or KB Moderate Weight

 Back Squat

• Build to a 5 rep max

AMRAP 10

• 3 Rounds
• 15 Back Squats (95/65, Rx+ 135/95)
• 15 Burpees Over Bar

AMRAP Double Unders with remaining time

Bench Press

• 2-2-2-2-2-2-2-2-2
  

Done at 75% (last week we did 65%) of your 1RM, with fast (.85 m/s) bar speed.

For Quality 3 sets of 10

• Barbell Roll-outs
  
• Tricep Extension
  
• Bar Dips
  

Alternating Tabatas

• Double Unders
  
• Jumping Pull-ups
  

EMOM30

1. 3-5 Wall Walks
   
2. 16-20 Alternating Forward Goblet Lunges
3. 12-16 Alternating RKBS
4. 16-20 Single Leg V-Ups
5. 10 Plate Ground to Overhead + 50 Plate Toe Taps
   

Thrusters
9-9-9-9

21-15-9

• Row/Bike for Calories
• Thrusters 95/65
• Pull-ups or Ring Rows
  

12 min time cap to get to 9's

AMRAP 8:
Partner 1:  Bike Calories
Partner 2: SDHP 55/35 kb

Rest 2 Minutes

AMRAP 8:
Partner 1: Row Calories
Partner 2: 25 AbMat Sit-ups

Rest 2 Minutes

AMRAP 8:
Partner 1: 10m Shuttle Runs
Partner 2: 25 Push-ups

* Switch After Completion of 25 Reps

Deadlift

• 4-4-3-3-2-2-1-1

EMOM: 15

1. 8-10 Strict Pull Ups
   
2. 15-20 AKBS
   
3. 10-15 Calorie Row
   

3 rounds for time of:

• 20 burpees
• 21 dumbbell snatches
• 12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs

Bench Press

• 2-2-2-2-2-2-2-2-2
  

For Quality 3 sets of 10

• Dumbbell Bench Fly
• Dips
• Dumbbell Pull-over
  

3 Attempts

• 30 second max Bike Calories
  

4 Rounds
Minute 1: Max Plate / Line Hops
Minute 2: Max Sit Ups
Minute 3: Max Floor DB Benchpress
Minute 4: Rest

AMRAP 20

• 10 Calorie Row/Bike
• 15 Lying Leg Raise with Thrust or Candle Sticks
• 15 Calorie Bike/Row
• 10 Box Jumps

Post WOD for Quality!

• 50 Glute Bridges
  
• 10 Scorpions