20 Minute Time Cap

1. AMRAP: 3 DU/SU
2. 21 Ring Rows
3. 1000m Run or 1000m Row
4. AMRAP: 2 DU/SU
5. 15 Ring Rows
6. 600m Run or 600m Row
7. AMRAP: 1 DU/SU
8. 9 Ring Rows
9. 400m Run or 400m Row

3 Rounds

• 400m Run
• 21 KB Swings
• 12 Pull-Ups

30 minute AMRAP

• 30 Calorie Row
• 30 Box Step Ups
• 90 Double Under

20 min time cap: 5 Rounds

• 15 Mountain Jacks
  
• 12 Dumbbell Front Squats
• 9 Renegade Row Push-ups
  
• 6 Strict Toes to Bar
• 3 Wall Walks
  
• 100m Farmer's Carry

Overhead Squat 5-5-5 reps
Front Squat 3-3-3 reps
Back Squat 1-1-1 reps
Attempt to increase the load after every set.

Power Snatch

• 10 sets of 2, building

Every 2:30 minutes x 6 Rounds

• 200m Run
  
• 12 Alternating Dumbbell Snatches
  

25 minutes 40 on, 20 off 

• Assault Bike or Rower
• Plate Ground to Overhead (45/25)
• Box Step Up Overs 
• KB Swings
• Alternating Side Lunges
  

Dead-Lift

• 5-5-5-5-5 (stay at one weight through 5 sets)

3 Rounds: AMRAP 4

• 500/450m Row or 400m Run
• 25 Dead-Lifts (185/35)
• AMRAP Box Jumps

(Rest 2 minutes between rounds)

Push Jerk for load:

• 5 Sets of 5 Reps
  

AMRAP 12:

• 30/24 Calorie Bike Calories
  
• 10 Clean & Jerks (115/85)

5 Rounds for Quality

• Negative Pull-ups 3-5 seconds
  
• KB Bent-Over Row (5L, 5R)
  

Pyramid Annie: 10-20-30-40-50-40-30-20-10

• Double Unders
  
• Sit-ups

*Sub 2 Burpees for every 5 Sit-ups you'd rather not do!

Bench press 5-5-3-3-3-1-1-1-1 reps

3 Rounds for quality x 10:

• Barbell Rollout
  
• Dips
• Dumbbell Pull-Over

Partner WOD: 9 Rounds

• 5 Synchronized Thrusters 95/65
• 18 Hang Power Cleans 95/65 (split with partner)
• 8 Synchronized Burpees
• 2 Minutes Max cal Bike or Row (Split with partner

3 Rounds For Total Reps in 17 minutes.

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Dead-lift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest.

Build to a Heavy Set:

• 5 Back Squats

For Time:

• 30 Front Squats (155/105)
• 200 Meter Farmers Carry (50/35)'s
• 1,000 Row/2000m Bike/800m Run
  

AMRAP 30

• 500m Row/1000m Bike/400m Run
  
• 40 Air Squats
• 30 Sit Ups
• 20 Push Ups
• 10 Pull Ups
  

Build to a Heavy Set:

• 3 Deadlifts
  

AMRAP 7: Wallballs (20/14)

• On the Minute [Starting at 1:00]: 5 Deadlifts (225/155)
  

AMRAP 16 (3 Person Teams)

• 300 m Run/375 m Row
  
• Alter 1 Burpee/5 Med Ball Squats
• Plank Hold

Score = Burpees

Monday
EMOM x 24
1) 12-16 Overhead DB Lunges
2 ) 0:45 Assault Bike
3) 1-4 Wall-walks
4) 20-30 Ring Support
5) 5/5 Kneeling DB Strict Press
6 ) 10-20 V-Ups

Tuesday
Hang power clean 3-3-3-3-3-3-3

Wednesday
5 Rounds For Time

• 12 Push Presses (135/95 lb)
  
• 20 Box Jumps (24/20 in)
  

Thursday
CrossFit Yoga

Tabata Toes to Bar

• 1 minute rest
  

Tabata high plank

• Rest 1 minute
  

Tabata sit at bottom squat (stand during rest)

Friday
30:00 EMOM Min

1. 15/12 Cal Row Min
   
2. 15 GHD Sit-ups or 20 Abmat Sit-Ups Min
3. 15/11 Cal Bike Min
4. 12 Burpees to Target Min
5. Rest

3 Sets: Power Clean 2 reps + Deficit Dead-lift 5 reps
This is at 80-90% of 1RM Power Clean. The deficit DL will be on a 45lb plate and use the same weight as the Power Clean. Complete the DL within 30 seconds of the Power Clean. Each week will try to go a little heavier than the last. Rest 3 min between sets

Every 3:00 x 7

• 12/10 Calorie Row
• 12 GHD’s Or V-Ups
• 9 Back Squats (155/105)

Every 3:00 x 3 Rounds

1. 10 Bench Press
   
2. 6 PVC Banded Lat Pull Overs

-Complete both exercises, then rest the remainder of the 3 minutes
*Score is heaviest load completed for 10 repetitions.

Every 3:00 x 7 Rounds-

• 400 Meter Run
  
• 12 Toes to Bar

*Score is total time taken to complete your slowest round.