WOD

Sweat It Out!

AMRAP 25
Row 500m
15 KB box step ups 35/25
15 sit ups (ab mat or ghd)
45’ bear crawl or hs walk
Bike 500m
45' Bear Crawl or Handstand Walk
VC 200 FT

Strength

Back Squat Waves - Every 3 mins On the Minute:

Wave #1
Set #1 – 5 reps @75%, Set #2 – 3 reps @80%, Set #3 – 1 reps @85%

Wave #2

Strength

Strict Press

5 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
1 @ 90%

Strict Chin Ups - 1 attempt of max unbroken reps after each set

WOD

Skill

Cleans - Every Minute On the Minute for 12 min

Adv & Intermediate:
Min 1 – 6: 5 Power Cleans @ 70%
Min 7 – 12: 3 Full Cleans @ 70%

*Beginners:
Min 1- 6 High-hang Power Clean x 5,

Teams of 2, For Time

30 Burpees Over Partner
30 Front Squats 75/55
6 Rope Climbs (12 Up Downs or 30 Ring Rows
30/24 Calorie Bike or Row
20 Burpees Over Partner
30 Front Squats
4 Rope Climbs (8 Up Downs or 20 Ring Rows)

Strength

Deadlift

5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%

Superset w/ 3 – 6 Strict HSPU’s*

WOD

AMRAP in 30 min

500 m row/200 ft VC/.75 mi bike (pick one)
100 yd sled pull (4 turf lengths)
400 m run
100 m farmers carry

Strength

Bench Press

5 @ 55%
5 @ 65%
3 @ 75%
3 @ 85%
3 heavy

Superset each set w/ 1 arm db rows x 10 each

WOD

For time – 15 min cap

Strength

Back Squat Waves

Every 2:30min:

Wave #1
Set #1 – 5 reps @73%, Set #2 – 3 reps @78%, Set #3 – 1 reps @83%

Wave #2