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WARM UP
Coach Beth special

WOD
In Teams of 3 Complete the entire workout for time:

180 Cal row
P1- 20 cal row
P2- 10 PC (135/95)
10 T2B
P3- rest

-then-

40-30-20
P1 & P2 – Thruster (135/95)
Ring Dip
P3 – 1/2 mile Bike

-then-

20 burpee plate GTO (45/25) in unison

WARM UP
400 m run
Plyos

WOD
30 min AMRAP
400 m run
2 rounds:
2 DL (225/155)
4 BOB
8 BJ (24/20)
16 WBS

WARM UP
3 min foam roll
400 m run
1xfence drill
2×10 GM / Sq / push up / ring row

STRENGTH
10 min cap
1RM thruster

PERFORMANCE
10 min EMOM
OHS (build to max)

CONDITIONING
10 min EMOM
2nd line / back run + 5 PSn (95/65)

WOD
“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats

WARM UP
400 m run
Coach led flow WU
Banded shoulder stretch
BB WU

STRENGTH
15 min EMOM
1. Front rack carry (2nd / back)
2. 10 GHD sit ups
3. ME rope climb or peg board

PERFORMANCE
15 min EMOM
1. ME battle rope
2. ME unbroken HSPU / MU / or BMU
3. 2 TGU Each side

CONDITIONING
15 min Cap:
800 m sandbag run
1000 m row
2 mile bike

WOD
21-15-9
Hang clean and jerk (115/75)
B.O.B.

WARM UP
400 run
Foam roll
1×20 Each dir banded walks
1×10 each dir fence drills
2×10: baby sq / GM / L2Instep / Sq

STRENGTH
12 min to find 3RM BSQ
* 1st rep = 3 sec pause at bottom

PERFORMANCE
12 min EMOM
O: 8 FSQ (155/105)
E: ME BB roll outs

CONDITIONING
12 min AMRAP
2 Rds: :20 sprint / :10 slow on Bike
8 Burpee over hurdle

WOD
W/ partner
4RFT
P1: 25/20 cal row
P2: 12 DL (155/105)
Sled (2nd / back)