First:

EMOM for 6 Minutes

Squat ladder

12-10-8-6-4-2

Back/Back/Front/Front/OH/OH

Then…

“ANNIE”

50-40-30-20-10

Double Unders

Sit-ups

5 Rounds of:

7 sets of the following sequence:

Power clean

Front squat

Push press

Back squat

Push press

(Increase weight each round)

6 x 1 Split Jerk

Then:

25-20-15-10-5

Wall Ball Shots (20/14)

Box Jumps (30/24)

Ascending ladder for 12 minutes:

3 HSPU

3 Burpees

6 HSPU

6 Burpees

9 HSPU

9 Burpees

12 HSPU

12 Burpees

and so on…

EMOM for 10 minutes:

1 Squat snatch @ 65-70% of 1 RM

Then…

EMOM for 10 minutes:

1 Squat clean and jerk @ 65-70% of 1 RM

2 Rounds:

25 Pistols (Alt. legs)

50 Sit-ups

Rest 2 minutes

2 Rounds:

25 Front squats (95/65)

50 Lateral bar jumps (1=1)

For total time:

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

For Time:

30 Kb Swings, Cash in (60/45)

Then…

4 Rounds of:

20 Toes to bar

20 Decline push-ups (20″ box)

Then…

30 Kb Swings, Cash out (60/45)

AMRAP in 16 minutes:

10 SDHP (75/55)

10 Ring dips

For time:

500m Row

50 Squats

40 Sit-ups

30 Hand-release push ups

20 Strict pull-ups

500m Row

EMOM for 16 minutes:

Odd minutes: 4 Wide-grip Deadlifts

Even minutes: 2 Snatch Balance

For time:

100 Double Unders Cash In

50 Single-arm Db Snatch (55/35)

50 Ball Slams (30/20)

100 Double Unders Cash Out

4 Rounds for time:

400m run

15 Thrusters (125/85)

EMOM for 21 Minutes:

1 rep in minute #1

2 reps in minute #2

3 reps in minute #3

and so on…

Minutes 1-7: Overhead Squats (45/35)

Minutes 8-14: Front Squats (45/35)

Minutes 15-21: Back Squats (45/35)

“DT”

5 rounds for time:

12 Deadlifts (135/95)

9 Hang cleans

5 Push press

1 attempt for max rep pull-ups (any style)

Then:

4 Rounds for time:

12 Weighted Bulgarian split squats (30/20)

12 Weighted Step-ups (30/20#, 24/20″)

Zombie Squat Practice

Then:

20 minute AMRAP:

20 Kb Swings (45/35)

50 Double Unders

1 Wall Sprint

Handstand Walk Practice (Yes, really.)

(3 attempts with a spotter)

Then:

Front Squats:

5-5-5

3-3-3

1-1-1

3 Stations, 4:00 each

for max calories or reps

Station 1: Max calorie row

Rest 2:00

Station 2: Mountain climbers

Rest 2:00

Station 3: Db Weighted Sit-ups (30/20)

2-4-6-8-10-12-10-8-6-4-2

Push Press (75/55)

Ring Rows

“Isabel”

 

For time:

30 Snatch (135/95)

EMOM for 10 min:

3 Deadlifts @ 65-75% of your 1 rep max

Then…

8 minute AMRAP:

Burpee Pull-ups

For time:

400m run

4 Wall Walks

400m run

3 Wall Walks

400m run

2 Wall Walks

400m run

1 Wall Walk

For time:

50 Squats

30 Push-ups

50 Sit-ups

30 Ring dips

50 Knees to elbows

30 Star jumps

Split Jerk

1-1-1-1-1

Then…

For time:

50 Pistols

50 Wall Ball Shots (20/14)

1 Rep Max Squat Snatch

For time:

21 Overhead squats (95/65)

42 Pull-ups

15 Overhead squats

30 Pull-ups

9 Overhead squats

18 Pull-ups

There will only be ONE WOD today at

9 AM!

With a partner:

Station 1:

A) 200m Db carry (2×30/20)

B) Squats

Station 2:

A) Walking lunges with Db overhead (1×30/20)

B) Hand-release push-ups

Station 3:

A) 200m Med ball carry (30/20)

B) Plank hold

1500m Row

150 Double unders

4 Rounds for time:

400m run

20 toes to bar

20 plate ground to overhead (45/35)