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PART I

STRENGTH
12 Min EMOM:
Build to Max Snatch

PERFORMANCE
12 Min to Complete
3 Rounds:
400m Run
10 Power Snatch (135/95)
40 DU

CONDITIONING
Every :90 for 8 Rounds:
200m Sprint!!!

PART II

16 Min EMOM:
1. Sled (2nd Line & Back)
2. ME Cal Row
3. 10 Plate Sit-ups (45/25)
4. ME Power Clean (135/95)

PART I

STRENGTH
12 Min EMOM:
Death by Strict Pull-ups
*400m Run When You Fail

PERFORMANCE
12 Min EMOM:
Death by Muscle-Up/Bar Muscle-Up
*400m Run When You Fail

CONDITIONING
12 Min AMRAP:
15 Cal Row
15 Pull-ups
15 Burpees

PART II

4 Rounds:
400m Run
15 STO (115/75)
10 Burpee Box Jump Over (20″)

PART I

STRENGTH
12 Min EMOM:
3 Back Squats
*Build to Max

PERFORMANCE
12 Min EMOM:
1. 10 Double KB Front Squat
2. 12 Bulgarian Split Squat (6 ea leg)
3. 12 1 Leg RDL (6 ea leg)

CONDITIONING
12 Min AMRAP:
400m Run
20 Back Squats (95/65)
15 Burpees

PART II

5 Rounds:
Every 3 Min Complete:
200m Run
10 Front Rack Lunges (115/75)
ME DU

PART I

STRENGTH
Every :90 for 8 Rounds:
Clean + FSQ + Jerk
*Build to Max

PERFORMANCE
Every :90 for 8 Rounds:
C2C Run + 3 C&J (Heavy)

CONDITIONING
Every :90 for 8 Rounds:
5 C&J (115/75) + ME Cal Row

PART II

Partner WOD
20 Min AFAP:
20-30-40-50…
Cal Row
Power Snatch (115/75)
Box Jumps (24/20)

PART I

STRENGTH
12 Min to Find:
3RM Bench Press
Then 1 ME Set @ 70% of 3RM

PERFORMANCE
12 Min EMOM:
1. 10 Wtd. Pushups
2. 10 DB Curl and Press
3. 10 1 Arm KB Row (10 ea arm)

CONDITIONING
12 Min AMRAP:
15 Cal Row
15 LHPU
15 Plate GTO (45/25)

PART II

14 Min Ladder:
30 DU
3 T2B
3 Burpees
30 T2B
6 T2B
6 Burpees
*Up by 3 Each Round