Prime WOD
200 Meter Run
40 DU
4 Power Snatches  

400 Meter Run

60 Double Unders

8 Power Snatches  

600 Meter Run
80 Double Unders
12 Power Snatches    

800 Meter Run
100 Double Unders
16 Power Snatches  

1,000 Meter Run
120 Double Unders
20 Power Snatches

Barbell: 115 / 85 lb

On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees

– Row: Completed in less than 1:00 

– Goal is to complete each movement in unbroken sets. Each round should take less than 1:30. 

– Notes: Pick up where you left off in the AMRAP after each row. 

– Score: Total rounds + reps 

5 Rounds For Time:
20 AbMat Sit-ups
20 box step-ups
20 Step Back Lunges
20 Cal Any machine

AMRAP 6:
60 Deadlifts
Max Calorie Bike

Directly Into..

AMRAP 6:
45 Hang Power Cleans
Max Calorie Row

Directly Into..

AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike

Barbell: 115 / 85 lb
RX 95/65

Score is calories on the bike and rower

– Deadlifts: Completed in 4:00 or less and in sets of 10 or more.

– Hang Power Cleans: Completed in 4:00 or less and in sets of 7 or more.

– Shoulder To Overhead: Completed in 4:00 or less and in sets of 5 or more.

10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

AMRAP 15:
15 Overhead Squats 115 / 85 lb
30 DB Hang Power Snatches* 50 / 35 lb
20/14 Cal Row

*1 Dumbbell (Switch Arms Every 5 Reps)  
*Score: Rounds + Reps 

RX 95/65