WOD

Conditioning

“Trips Right”
On the 0:00
30 Box Overs (30/24)
400m Run
50 KB Swings (53/35)
On the 12:00
50 T2B
On the 18:00
30 Box Overs (30/24)
400m Run
30 P Snatch (115/85)

Body Armor

4 Rounds with a 12:00 cap
40 Banded Good Mornings
20 Alternating Pistols
10 Glute Bridges

Conditioning

“Dirt Devil” 5x on the 4:00s
5 Devils Press (50s/35s)
10 DB Over and Back Hops
15 Double DB F Squats
10 DB Over and Back Hops
5 Devils Press

Conditioning

“Underground” for Time
100 DU, 50 AbMat Sit-Ups, 25 HSPU
80 DU, 40 AbMat Sit-Ups, 20 HSPU
60 DU, 30 AbMat Sit-Ups, 15 HSPU
40 DU, 20 AbMat Sit-Ups, 10 HSPU
20 DU, 10 AbMat Sit-Ups, 5 HSPU

Conditioning

“Laces Out” AMRAP 18
6 Bar MU
9 P Press (135/95)
15 DeadLifts (135/95)
21 Wall Balls (20/14)

Strength

Clean and Jerk 5x on the 2:00s
1 Low Hang P Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Set 1@ 65%, Set 2@ 70%, Set 3-5@ 75%

Conditioning

“Red Zone” for Time
21-15-9-15-21
Hang Power Snatch (75/55)
Thrusters (75/55)

Conditioning

“Gassers” with a 35:00 Cap
100-200-300-400-500-600-700-800-900-1k Row
After each row – 35 Double Unders or hops over rower

Capacity Builder

21-18-15-12-9-6-3
Unbroken Deadlifts (225/155)

Conditioning

“Hook and Ladder”
On the 0:00
1 Round
30 Lateral Bar Burpees
30 Clean & Jerks (95/65)
On the 5:00
2 Rounds
15 Lateral Bar Burpees
15 Clean & Jerks (95/65)
On the 10:00
3 Rounds
10 Lateral Bar Burpees
10 Clean & Jerks (95/65)

Conditioning

“Hot Route” for Time
1 Mile Run
30 Stationary Single Arm OH Lunge Steps (left)
30 Stationary Single Arm OH Lunge Steps (right)
30 Alternating Pistols
10 Devils Press (50s/35s)