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WARM UP

Curb 2 Curb Run

20 PVC Pass Thru

Curb 2 Curb Run

20 PVCĀ Figure 8’s

Curb 2 Curb Run

20 Air Squats

Curb 2 Curb Run

20 Push-ups

PART I

– Strength –

10 Min to Find 3 RM Touch and Go Power Snatch

– Performance –

10 Min EMOM

Odd: 6 Power Snatch (135/95)

Even: Curb to Curb Run

– Conditioning –

10 Min AMRAP:

6 Hang Power Snatch

200m Run

PART II

8 Min to Complete:

3 Rounds:

15 Overhead Squats (115/75) Rx+ (135/95)

:90 Rest

@ End of 8 Min, Complete 10 Min AMRAP:

200m Med Ball Carry (20/14)

ME Unbroken HSPU

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WARM UP

Plyos

PVC Warm-Up

Banded Shoulder Stretch

3×10:

Ring Rows

Pushups

PART I

– Strength –

10 Min Cap

Death by Pull-Ups

*Must be Strict (or Weighted)

– Performance –

10 Min Cap

Death by Pull-Ups

*Must be Kipping

*Must Increase by 2 Each Round

– Conditioning –

10 Min EMOM

Odd – 10 Pull-Ups

Even – 10 Burpee to Box

PART II

20 Min AMRAP

200m Run

15 Ring Dips

15 Toes to Bar

15 KBS (24/16)

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WARM UP

400m Run

Everett Warm-Up

20 Air Squats

15 Good Mornings

10 Burpees

PART I

– Strength –

12 Min EMOM (6 Rounds)

Every 2 Min Complete:

10 Front Rack Lunges AHAP

– Performance –

12 Min AMRAP

16 Front Rack Lunges (135/95)

20 Banded Good Mornings (Green/Purple)

:60 Hollow Hold

– Conditioning –

12 Min AMRAP

20 Goblet Lunges (24/16)

20 V-Ups

200m Run

PART II

For Time:

50 DU

40 WBS (20/14)

30 Russian Twists (25/15)

40 DU

30 WBS

20 Russian Twists

30 DU

20 WBS

10 Russian Twists

DSC_0074 1 8.28.37 AM

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WARM UP

:30 Drills x 3

Air Squats

Banded GM

Push-Ups

Lunge to Instep

Jumping Jacks

Seal Jumps

——–

Barbell Warm-Up

PART I

– Strength –

15 Min to Find 3 RM Touch and Go Power Clean

– Performance –

15 Min AMRAP:

3 PC (155/105) (Rx+ 185/35)

6 Burpee Over Bar

Curb to Curb Run

2:00 Rest b/w Rounds

– Conditioning –

15 Min AMRAP

500m Row

10 Hang Power Cleans (95/65)

20 Situps

PART II

W/Partner for Time:

10-8-6-4-2

Power Clean (135/95) Rx+ (155/105)

Box Jumps (30/24)

*Partner 1 Completes Both Movements Before Partner 2 Can Start

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WARM UP

200m Run

Plyos

WOD

3 Part Chipper:

As Far as Possible in 3 Minutes:

10 Pullups

15 KBS (24/16)

20 WBS

25 Burpees

30 Lunges

40 Situps

400m Run

– Rest :90 –

As Far as Possible in 5 Minutes:

10 Pullups

15 KBS (24/16)

20 WBS

25 Burpees

30 Lunges

40 Situps

400m Run

– Rest :90 –

Then Complete the Chipper for Time!