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WARM UP

400 m run
2 x :30 ea
PVC pass thru
PVC fig 8’s
Ring row
Plank
Jump Rope

STRENGTH

Every 2 min x 6 rounds
2 Rope Climbs
ME strict HSPU

PERFORMANCE

12 min to complete:
10-1
C2B Pull Ups
HSPU

CONDITIONING

12 min EMOM
1. ME pull ups
2. ME banded push ups
3. Plank ups
4. Kick outs

WOD

6 min AMRAP
8 STO (115/75)
8 B.O.B.
20 DU

1 min rest

6 min AMRAP
8 Cal row
8 KBS
20 DU

1 min rest

6 min cap
ME run for distance

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EMOM x 3 Rounds:
1. 12/10 Cal Row
2. 10 Thrusters (75/55)
3. 15 KBS (24/16)
4. C2C Run
5. 15 STO
6. 20 Situps
7. Plank

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PART I
12 Min to Complete:
1 Mile Run
30 C&J (135/95)

PART II
12 Min EMOM:
1. 40 DU
2. 15 WBS (20/14)
3. 12/10 Cal Row

PART III
Abs and Stretch

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PART I

STRENGTH
12 Min to Find:
Max Strict Press and Max Push Press

PERFORMANCE
12 Min EMOM:
Odd: 6 STO (AHAP)
Even: 6 Strict T2B

CONDITIONING
12 Min AMRAP:
C2C Sled
15 STO (95/65)
20 Situps

PART II
15 Min AMRAP:
C2C Run
2 Burpee Box Jump Over (24/20)
10 Pull-ups
C2C Run
4 Burpee Box Jump Over
10 Pull-ups
… Rounds Continue and Burpee Box Jump Over Goes Up 2 Per Round

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PART I

STRENGTH
Every :90 for 8 Rounds:
Build to Max C&J

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

CONDITIONING
Every :90 for 8 Rounds:
C2C Run + 3 C&J (115/75) + ME Burpees

PART II
10 Min to Complete:
2k Row for Time
10 Min to Complete:
50 BJ (24/20)
50 P. Snatch (75/55)
50 Situps