WOD: 1 mile run

100 Pull ups

200 Push ups

300 Air Squats

1 mile run

*May partition the pull ups, push-ups, and squats however they like.

Score is time

WOD: Teams of 2

AMRAP 10

50 Cal AAB

50 Burpees

Rest 5 minutes

AMRAP 10

50 Cal Row

50 Sit ups

WOD: Partner WOD

HOLLEYMAN

5 Wall balls 20/14

3 HSPU (Scale: 1 ab mat – pike off a box – DB Seated Press AHAP)

1 Clean 225/135 (Power or Squat: If need to scale weight, should be around 80-85% 1RM)

Skill: EMOM x 12, alternating movements

Min 1 – 2 OHS

Min 2 – 30 Double Unders

*Build to a heavy 2 over the 6 sets. NO MISSES! May be taken from a rack or the floor. Athlete’s choice.

WOD: JOSH

Skill: Find 1 RM Seated Box Jump (15 to 20 mins)

WOD: JACK

AMRAP 20

10 Push Press 115/85

10 KB Swings 70/53

10 Box Jumps 24/20

Score is 1 RM Seated Box Jump/Rounds and Reps

WOD: Taylor

4 Rounds

400m run

5 Burpee Muscle Ups (sub 10 burpee pull ups)

*If you have a 20lb weight vest, wear it

Score is time

Skill: Find 2RM Thruster (15 to 20 min)

WOD: DG

AMRAP 10

8 T2B (Scale: K2E – Knee Raises – Toes to Rig)

8 DB Thrusters 30-35/20- 25

12 DB Walking Lunge 30-35/20- 25

A) Metcon: Teams of 2 1:1

2 rounds of:

75’ Double OH walking lunge (35-45 / 20-30)

16 pull ups (scale jumping pu)

16 burpee box over (24/20)

10 (squat) cleans (135/95)

A) Oly: Power Snatch + OHS; find heaviest for the day

B) Metcon: 10 RFT

3 power snatch (135/95)

3 OHS

100m run

Target: 12min Cap 18min

Score: PS+OHS, metcon time

A) Endurance: Row 2k

B) Metcon: 12min AMRAP

2 Rope Climb

6 db row (do not have to alternate) (35-50 / 20-30)

6 db power clean (one head touches floor)

Score: 2k row, metcon rounds + reps