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

Split Jerk

• 5-4-3-3-3

Goal to either work towards a 3RM or 2-3 heavy singles

AMRAP 9

• 6 Power Cleans = 1 Push Press
  
• 3 Burpee + jump over the  bar & back
  
• 100 Single Jump (60 seconds max)

TEAMS OF 3, AMRAP 30:

• 8 Dumbbell Hang Snatches (70/50)
  
• Shuttle Sprint
• 8 Calorie Bike Erg
• Shuttle Sprint
  

*Partners switch after full rounds

For Time:

• 100-80-60-40-20 Double Unders
  
• 50-40-30-20-10 AbMat Sit-ups
• 25-20-15-10-5 Calorie Bike Erg

Power snatch

• 5-5-5-5-5
  

21-15-9

• Power Snatch 75/55
• Knees to Elbow

4 Rds on a 4-Min Clock 

• 500/400m Row 
  
• 15 Bent Over Row (115/75lbs)
• Max Reps Push-up + L.SH Tap + R.SH Tap

Rest 1 Minute Between Rounds 

AMRAP 25 (Teams of 2):

• Partner 1: 500 Meter Bike Erg
  
• Partner 2: 200ft. Farmers Walk (50's/35's)
  

* Switch Upon Completion of Both Stations

4 sets for quality:

• Turkish Get-ups 1/1
• Goblet Lateral Lunges, 8-10/side, building
• Wall-ball Sit-ups, 12-15
  

24 minute AMRAP (Alternate Rounds with Partner)

• 8 Wall-balls
  
• 8 Alternating Dumbbell Clean and Jerks
• 8 Sit Ups