3 Rounds For time:
20 DB Hang Snatches
400m Run
10 Power Cleans 155/105

10 overhead single arm DB walking lunges (R)

10 overhead single arm DB walking lunges (L)

DB Snatches (50/35) Alternating or not it’s up to you

3 Rounds For Time:

400m Run

21 Double DB Floor Press 50/35 lbs.

12 KBS 32/24 KG

goal is sub 18

On the 2:00 x 10 sets:

30 bodyweight reps

max calorie bike

A rounds: 30 abmat sit-ups

B rounds: 30 air squats

score is total calories on bike

On the Minute x 20:

Minute 1: movement

Minute 2: movement

Example

30 DU

8 T2B

Partner WOD

For Time:

2,000/1,800m Row

40 Power Cleans 185/135

600 DU

Partitian however you’d like

RX 155/105

3 Sets

10 DB Lateral Raises

20 DB Z – press

Rest 1-2 minutes between sets

muscle endurance and stability

800-600-400-200 meter run

20-15-10-5 burpee pull-ups

goal is sub 20

3 Giant sets:

7 barbell bicep curls (bottom half)

7 barbell bicep curls (top half)

7 barbell bicep curls (full range)

rest 1-2 minutes between giant sets

For Time:

30-24-18 Box Jump Overs 24/20

30-24-18 Dumbbell reps 50/35 lbs

100m Farmers Carry

R1: DB Push Press

R2: DB Front Squats

R3 DB Thrusters

Goal is sub 15

3 supersets:

10 weighted sit-ups

20 sit-ups unweighted

rest 1-2 minutes between sets

3 Person Team

5 Rounds For Time:

10 Shuttle Runs

10 T2B + 10 Push-ups

15/10 Calorie Row

5 Mats down and 5 Mats back = 1 shuttle runs

Each person in a station. follow the person in front of you.

5 Rounds For Time:

10 unbroken Power Snatches 95/65

15/12 Calorie Echo Bike

If you take a break on the power snatch and they are not unbroken add 5/4 calories to your bike.

15 minute time cap

3 Giants Sets

Big set of strict chin-ups

Big set of strict chin-ups (Light moderate Band)

Big set of strict chin-ups (Moderate Heavy Band)

3 minute rest between giant sets

This helps with muscle endurance

goal is at least 6 reps each time.