3 minutes Any Machine
2 Rounds
3 strict Pull-ups
10 KB swings (light weight)
10 Cal Row
15 AbMat sit-ups
15 Air Squats
3 minutes any machine
2 Rounds
5 GM
5 Back Squats
5 Strict Press
5 RDL
5 Front Squats
3 minutes any machine

***just the barbell***

5 Rounds:
AMRAP 3
12 Single DB Box Step Ups
8 Burpee Box Jump Overs (50/35)
Max Calorie Bike

ADV RX
5 Rounds
AMRAP 3
1 Legless Rope Climb
25 DU
Max Calorie Bike

RUN
800m-600m-400m-200m-100m
10 Deadlifts 185/135
40 DU

ADV RX
315/225

AMRAP x 25
Partner
30 Snatches (95/65)
4 Rounds of Cindy (each partner does 2 Rounds alternating Rounds)
800/600m Row

"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

OR

ADV RX
"Ninja Cindy"
3 Ring MU
9 Kipping HSPU
18 Alternating Pistols

1 Round For Time:
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs

ADV RX 185/135
RX 155/105

On the 1:30 x 6 Sets:
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks

One barbell starting at:
Set 1: 50% of your 1 RM C&J
Set 2: 55%
Set 3: 60%
Sets 4 – 6: between 60-70%

Partner WOD
4 Rounds:
400m Row
24/18 Cal Bike
200m Run

one machine per team split meters and calories and run together

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters (95/65)
12 T2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters (115/85)
9 C2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters (135/95)
6 Bar MU

AMRAP 18:
20 Single DB Alternating Snatch
20 Box Jump Overs (24/20")
20 Single DB Hang C&J
20/15 Cal Bike

DB (50/35)
*Switch every 5 reps on the C&J

10-9-8-7-6-5-4-3-2-1
Strict HSPU
Strict Pull-ups

12 minute Time Cap

RX
Strict Press (75/55)
Strict Pull-ups

6 Rounds For Time:
45 DU
30 Air Squats
15/12 Cal Row