WOD

PART 1 40-30-20 repetitions for time: Wall Balls (10/9 Feet) (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20) Push Presses (75/55) Calorie Row

REST DAY

PART 1 Every minute on the minute for 30 rounds: 1: 12 x Push-Ups 2: 10/6 Calorie Air Bike 3: 8 x Thrusters (95/65)

PART 1 4 rounds for time: 500m Row 10 x Power Snatches (135/95) PART 2 For form: 30 x Tuck Ups 30 x Flutter Kicks... Read More

PART 1 Take 20 minutes to work on rope climbs. PART 2 10 minutes for rounds: 5 x Burpees 10 x Box Jumps (24/20) 15... Read More

PART 1 AMRAP the last round. Every 2 minutes on the minute for 5 rounds: 5 x Back Squats @70% 1RM PART 2 3 rounds... Read More

PART 1 For time: 180 x Double-Unders 120 x Butterfly Sit-Ups 60 x Pull-Ups PART 2 5 rounds for form: 10 x Front Raises 10... Read More

PART 1 For time: 800m Run 5 rounds: 12 x Deadlifts (155/105) 9 x Hang Power Cleans (155/105) 6 x Push Jerks (155/105)

REST DAY

PART 1 For time: 400m Run 45 x Back Squats (135/95) 400m Run 30 x Front Squats (135/95) 400m Run 15 x Overhead Squats (135/95)