WOD

4 Stations – 5 Rounds
Partners
1:00 Squat Cleans 135/95#
1:00 Burpee Dumbbell Box Step-Ups 50/35#
1:00 Row for Calories
1:00 D Ball Shoulders

AMRAP 18:
30 Push Jerks 115/80#
30 Box Jumps 24/20″
30 Calorie Row
30 KBS

Skill Work

Sweat Class
AMRAP 18
30 Push Press
30 Box Jumps 24/20″
30 Calorie Row
30 Russian KBS

Skill Work

Core Conditioning
4 rounds of 20 seconds work/10 seconds rest:
Hollow Rocks
Reverse Plank
Mountain Climbers
Arch Ups

20 minute AMRAP:
7 Strict Handstand Push ups
9 Toes to Bar or Knees to Elbows
21 Unbroken* Double Unders

*Going Rx on this one means every time you break before 21 you
must start over and complete 21 in a row before moving on.

Teams of 3:

AMRAP 7:
Bench Press
50 Bench Press 135/95#   (95/65#)
50 Bench Press 155/105#  (115/75#)
AMRAP Bench Press 185/135# (155/105#)
Rest 3:00

AMRAP 7:
50 Front Squat 135/95#  (95/65#)
50 Front Squat 155/105# (115/75#)
AMRAP Front Squat 185/135# (155/105#)
Rest 3:00

AMRAP 7:
50 Deadlifts 185/135#  (155/105#)
50 Deadlifts 225/155#  (195/125#)
AMRAP Deadlifts 275/185#  (245/155#)

Sweat Class
Partner 2 K Row for Time
then..
Individual
5 RFT
10 Push Ups
15 Sit Ups
20 Jumping Lunges
100m Sprint

Row Conditioning
Teams of 2
3 sets of: 3x200m, :20 rest
Alternate sets

Conditioning
5RFT:
10 Power Cleans 135/95#
10 Bar-Facing Burpees

Sweat Class
Same as above

Strength
Front Squat
Work to a heavy single
then
1 @ 85% of heavy single
1 @ 90% of heavy single

Conditioning
21-15-9:
Squat Snatch (95/65#)
C2B Pull-ups

Sweat Class
You Go, I Go
21-15-9
Med Ball Cleans
Pull ups
Rest 3 minutes

ANNIE
50-40-30-20-10
Double Unders
Sit ups

Teams of 2 or 3
20min AMRAP
One person at each station rotate when station ahead clears

10 DB Man Makers
25 Wall Balls
400m Row
10 Burpee Pull Ups

At 20:00

5min AMRAP
Row for calories

Strength
Snatch
2@ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Conditioning
Ascending Ladder for 10 Minutes:
3 Clean & Jerk (135/95#)
3 Over-the-Bar Burpees
6 Clean & Jerk (135/95#)
6 Over-the-Bar Burpees
9 Clean & Jerk (135/95#)
9 Over-the-Bar Burpees
… and so on, until time expires.

Sweat Class
3 Rounds:
AMRAP 4:00
10 Double Unders
2 Power Cleans 155/95
20 Double Unders
4 Power Cleans
30 Double Unders
6 Power Cleans
etc…
Rest 3:00

4 sets of:
Row or Run 200m. All out effort each set
*rest 2 min