EMOM X 5
14 Burpees

put your name on the board if you get 14 EMOM

Team of 3:
4 Rounds:
1,500m Row
75 Wallballs 20/14lbs
200m Run

Partner WOD
AMRAP X 10
12 Synchronized single arm DB Thrusters
12 Synchronized single DB Goblet Squats
12 Synchronized DB Snatch
24 T2B

Male DB’s (70/50)
Female DB’s (40/35)

you get two DB each a different weight. decide which partner is doing which weight for which movement.

AMRAP X 15
3 Ring MU
6 Burpee box Jumps
9/7 Cal Bike

RX
3 Bar MU

Modifications
3 C2B or 3 Pull-ups

5 Rounds
20 Cal Bike
20 Cal Row
20 Sit-ups
20 Push-ups

ADV RX
Round 1
On the 0:00 – 6:00 Minute Mark
150 DU
15 Hang Clean & Jerk (135/95)
100′ HSWalk (17 Mat Lengths)

Rest 6:00 – 12:00

Round 2
On the 12:00 -18:00 Minute Mark
25/20 Cal Row
25 Deficit HSPU 2"
25 Hang Snatch (115/80)

Both workouts are for time with a 6 minute time cap and a 6 minute rest between workouts

RX
Round 1
On the 0:00 – 6 minute mark
2 ROUNDS
50 DU
8 Hang Clean & Jerk 115/75
20 Wallballs

Rest 6 – 12:00

round 2 for time
On the 12:00 – 18:00
2 Rounds
12/9 Cal Row
12 S2OH 95/65
12 Hang Snatches 95/65

Partner WOD
For Time:
60 C2B
30 S2O (155/105)
30 box get overs (48/40")
9 Rope Climbs (18/15′)
60/42 Cal Bike
30 S2O (155/105)
30/24 Bar MU

RX
60 Pull-ups
30 S2O (115/85)
30 box get overs (48/40")
9 Rope Climbs (15/13′)
60/42 Cal Bike
30 S2O (155/105)
30/24 Pull-ups

split reps as needed

ON a 3 minute clock
Snatch Ladder
ADV RX
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/110
Max Reps @ 185/115

RX:
5 Reps @ 115/65
4 Reps @ 125/75
3 Reps @ 135/80
2 Reps @ 145/85
Max Reps @ 150/90

Partner WOD
4 Rounds:
30 Double DB Squats 50 / 35 lb’s
200 Meter Run
4 Rope Climbs

Split reps
3 strict pull-ups for each rope climb

EMOM X 5
7 Burpees

2 Rounds:
400m Run
8 matt lengths DB OH Walking lunges 50/35

5 Rounds:
5 Bar MU
12/10 Cal Bike
6 Deficit Kipping HSPU (2 45’s/1 45)

EMOM X 5
6 Burpees

EMOM X 30:
MINUTE 1: 12/10 Cal Row
MINUTE 2: 10 Burpees
MINUTE 3: 10 Weighted AbMat Sit-ups
MINUTE 4: 10 CAL Bike
MINUTE 5: 10 Russian KBS

EMOM X 5
5 Burpees

AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 Thrusters 75/55

Rest 4 Minutes

AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 OHS 75/55