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  • Run 800 Meters
  • 40 sdhp 24/16 KB’s
  • 40 Walking Lunges with Kettlebells 24/16
  • 40 knees to elbows
  • Run 800 Meters
Medium Other Kettle Bell Swing Knees To Elbows Lunges Run Sumo Deadlift High Pull
  • 14min AMRAP:
  • Teams of Two- Break reps up however you wish.
  • 60x Power Cleans (115/75#)
  • 40x Dips
  • 20x Thrusters (115/75#)
Medium AMRAP Team Barbell Clean Thrusters
  • 18 min EMOM:
  • Minute 1.) 15x Unbroken Wallballs (20/14#)
  • Minute 2.) 50x Double unders -or- :45 seconds of practice
  • Minute 3.) :30 Plank
Long EMOM Double Unders Wall Balls
  • For TIme:
  • 12-9-6
  • Power Snatch (95/65#)
  • Burpee Box Jumps (24/20’’)
Short For Time Chipper Barbell Snatch Box Jumps Burpees
  • 8min AMRAP
  • 50x Wallballs
  • 75x Sit-ups
  • Max Meters on the rower.
Short AMRAP Row Sit Ups Wall Balls
  • 6RFT:
  • 4x HSPUs
  • 4x Box Jumps (28/24")
Short Other Box Jumps Hand Stand Push Ups
  • 2 rounds for time:
  • 50 pull up
  • 75 Sit-ups
  • 50 OH squat 75/55
  • 75 Double-unders
  • M1:20 attempts
  • M2:65/45
  • M3:55/35
  • M4:45/35
Long For Time Double Unders Overhead Squat Pull Ups Sit Ups
  • Partner WOD
  • 20 Min AMRAP
  • 2 Clean & Jerks 135/95
  • 6 Barbell Burpees
  • *1 Partner works while the other is resting
Long Team AMRAP Burpees Clean And Jerk
  • Endurance
  • Set up equipment for part B prior to starting the run.
  • A. Group Indian Run
  • -1 lap of the field (3 miles in total)
  • -last person in line sprints to front then last person in line sprints to front for the entire run
  • -1:00 min rest-
  • B. 10 AMRAP
  • 40 Step-ups
  • 40 Box Jump Overs
  • 40 Ground to OH (75,55)
  • Remaining time MAX Burpees
  • -1:00 min rest-
  • C. 50m Walking lunges (In Place)
  • 50m Jumping Squats
  • 50 Russian Twists
  • 50 Sit ups
  • 50 KBS
Long AMRAP Box Jumps Burpees Jumping Squats Kettle Bell Swing Lunges Run Sit Ups
  • 5 rounds
  • 30 Wall Ball 20/14
  • 15 Push-Ups
Medium For Time Push Ups Wall Balls
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