Barbell Cycling

Teams of 2

25min AMRAP (alternating each round)
3 Power Clean (135/95)
5 Handstand Pushup or Dumbbell Push Press
7 Front Squat 135/95
9/7 Cal Bike/Row

Strength

Deadlift - Build to a 1RM

WOD

3 Sets for Max Reps

1min Double Unders
1min Toes to Bar
1min Wallball
1min No Pushup Burpee
1min Rest

Accessory

6min AMRAP

45sec Plank
15 Ring Row
45sec Wall Sits
-rest 2min

6min AMRAP

20 Double Unders
100’ Farmer Carry
10 Goblet Step Ups

Strength

Push Press - Build to a 1RM

WOD

Max Rounds and Reps

2min AMRAP

10 Push Press (75/55)
10 Pushups
10 Box Jump Overs (24/20)

Strength

Back Squat

7-5-3-1 Building to a Tough Single

WOD

30-20-10 For Time

Front Squat (95/65)
Kettlebell Swing (53/35)
*scale up to 135/95

Strength

Clean - Build to a 1RM
*any style, squat or power

WOD

12min AMRAP

6 Burpees
8 Hang Power Snatch (75/55)
100m Run

WOD

Teams of 2

50 Power Snatches (95/65)
50 Toe-to-Bar
50 Hang Power Clean (95/65)
15 Rope Climb
100 Cal Bike

Strength

Bench Press

Build to a 1 Rep Max

WOD

4 Rounds for Time

10 Box Jumps
10 Pushups
10 Kettlebell Swings (53/35)
10 Goblet Squat

Strength

3 sets

100’ Heavy Farmer Carry
30-50’ Handstand Walk or X 2 Bear Crawl
*rest as needed

WOD

EMOM x 20 for Reps

1 - :30 Row for Cals

Strength

Front Squat

Build to a 1 Rep Max

WOD

2 Rounds For Time

600m Run
20 Deadlifts (225/155)
*rest 2min Between Rounds