WOD

A. 12:00 AMRAP
10 KB SDLHP
60 Meter Shuttle Run (10/back/20/back)
10 KB Thruster (5 ea arm)
60 Meter Shuttle Run (10/back/20/back)
:30 REST
B. 5:00 Sled Relay – 2-3 teams, rotate every 25M

A. Snatch Grip Deadlift+Shrug 3 – 3 – 3 – 3 – 3
B. 6 Rounds
:30 Burpee
:30 REST
:30 Deadlift (185/125)
:30 REST
:30 Hollow Rock
:30 REST

C. 5:00 form roll/Banded stretches

A. Groups of 3 – 5 Rounds (19:00)
1:00 1-arm DB/KB B.O.R. (switch arms at :30)
1:00 Ring Plank Hold
1:00 Farmer Carry
1:00 REST
B. Row Race: 7:00, alt every 10 Cal..score total cal

A. 0:00 – 8:00
4 Rounds
20 STOH (95/65)
10 T2B
*rest in any time remaining
B. 8:00 – 16:00
3 Rounds
20 OHS (95/65)
2 Rope Climb (1 mod)
25 M Sled Push
*rest in any time remaining
C. 16:00 – 24:00
1200 Meter Run
Max WallBalls (20/14) in time remaining

5:00 AMRAP
10 Cal Row
20 Double Unders (5:1)
2:00 REST
5:00 AMRAP
10 Ring Dip
10 Ring Row
2:00 REST
5:00 AMRAP
10 Push-Up (HR)
10 GHD SU (20 AB Mat)
2:00 REST
5:00 AMRAP (this not for speed)
10 Superman (:02 Pause)
10 Hip Bridge (:02 pause)

A. Snatch – 5 x HHSn+HSn+Snatch+OHS – squat or power sn)
B. 12:00 CAP
40 Snatches (135/95)
40 Pistols (each leg)
*workout will be completed in Tabata (:20 work/:10 rest)
C. 5:00 Mandatory Cooldown

WOD

A. Bench Press 10 – 8 – 6 – 4 – 2
B. Strict Press 5 – 5 – 5 (working sets)
C. 1-leg RDL (Bar) 3 x 10 reps (each leg)
D. Post: 30-40 bar roll-outs

OR

Endurance WOD

A. 20:00 EMOM
Odd Minutes – 100 Meter Shuttle (5/10/15/20)
Even Minutes – 15 Slam Balls
B. NFT – 50 “V” ups

A. Tempo Back Squats 5 Sets of 5.5 (:05 down/:05 hold)
B. For time: 10-1
KB Swing (24/16kg)
Goblet Squats
Box Jumps (24/20)
C. TGU – 4:00