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WARM UP

3 Rounds:

200m Row

15 Good Mornings

15 Air Squats

10 Push-ups

PART I

– Strength –

12 Min to Find 3 RM Back Squat

Then 2×3 @ 90%

– Performance/Conditioning –

12 Min EMOM

Odd – 12 Goblet Squats (24/16)

Even – ME Cal Row

*Score = Total Cal

PART II

15 Min AMRAP:

12 Goblet Lunges (24/16)

10 Burpees

1 Arm Farmer’s Carry (2nd Line and Back)

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WARM UP

3 Rounds:

250m Row

15 Jumping Jacks

10 Pushups

——–

Barbell Warm-Up

WOD

20 Min AMRAP:

15 PP (75/55)

15 Box Jumps

15 T2B

200m Run

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WARM UP

2 Rounds:

Curb to Curb Run

10 Kipping Bar Hangs

Curb to Curb Run

10 Pushups

PART I

– Performance –

12 Min EMOM:

ODD – ME Row (Meters)

EVEN – Pull-Ups (3,6,9,12…)

PART II

For Time:

10 C2B Pull-Ups

C2C Run

20 HSPU

10 C2B Pull-Ups

C2C Run

15 HSPU

10 C2B Pull-Ups

C2C Run

10 HSPU

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WARM UP

Everett Warm-Up

20 Squats

15 Good Mornings

10 Lunges (each leg)

PART I

– Strength –

Back Squat

5×6 @ 70% (from rack)

(15 Min Cap)

– Performance –

15 Min EMOM

Even: 5 Back Squats (155/105) (185/135 Rx+)

Odd: 30 Bar Jump Overs

– Conditioning –

15 Min AMRAP:

30 Jumping Squats

15 Burpees

10 Hollow Rocks

PART II

21-15-9

Goblet Lunges (Total)

Deadlifts (155/105) (185/135 Rx+)

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WARM UP

200m Run

Plyos

Barbell Warm-Up

PART I

– Strength –

10 Min EMOM:

1 Full Snatch + 1 Hip Snatch

Build to Max

– Performance –

10 Min EMOM:

Odd – 200m Run

Even – 6 Power Snatch (115/75)

PART II

With Partner:

15 Min AMRAP

P1: 10 WBS (20/14) + 15 T2B

P2: Max Cal Row

* Score = Total Cal and Total Rounds