45 minutes

3 minutes each machine

Ski Erg

Rower

Bike Erg

core movement

surprise station

5 Rounds For Time:

100 DU

1000m Row

50 Wallballs (20/14)

Split reps

Power Cleans TnG

5 70%

4 75%

3 80%

2 85%

1 90%

AMRAP x 20

10/8 Calorie Bike

10 DB Floor Press 50/35

10 T2B

Relay style with each person in a station working at the same time. Move to the next station once the person in front of you finishes their reps.

3 sets

10 double DB tricep kickbacks

max ring support hold

On the Minute x 10:

3 Power Snatches 115/85

Max Bar-Facing Burpees

-start each minute with 3 power snatches and use the rest of the minute to accumulate as many BFB

Target Score: 50-100 BFB

3 Sets

20 Feet elevated DB Glute Bridges

1 minute GHD Back Extension hold

1 @ 80%,

6 @70%,

1 @85%,

6 @75%,

1 @90%,

6 @80%

4 Rounds X AMRAP 4:

27/21 Calorie Row

15 Box Jump Overs (24/20″)

12 Alt. DB Hang Squat Clean 70/50

RX 50/35

REST 4 MINUTES BTWN ROUNDS

Pick up where you left off

aim to try and complete a full round every AMRAP.

Target score is 4-6 Rounds

100 Back Rack Step ups to 8″ stack of plates (body weight)

4 x 2 Build in weight

Strict Weighted pull-ups

For Time:

40 Pull-ups

60 KBS 24/16kg

1,200m Run

Goal is sub 18

break it up however you would like

3 supersets:

10 Bent Over Rows

10 DB Curls

5 Rounds for Time:

9 Front Squats

100m Run

9 Push Press

Barbell 135/95

100 Calorie Row

Partner WOD

AMRAP 30:
20 Deadlifts 275/185
Even Rounds: 20 Burpee Box Jumps 24/20″

Odd Rounds: 20 T2B

21-15-9

Single DB Devils Press 50/35

Pull-ups

3 sets:

10/arm single DB strict press

opposite arm in locked out position overhead

2 minute bike in between sets

1,600m Run or 2,000m Row

80 AbMat sit-ups

800m Run or 1,000m Row

40 AbMat sit-ups

400m Run or 500m Row

20 AbMat sit-ups