WOD

Strength

F Squats 7x on the 2:00s (based off 1RM)
On the 0:00 – 3@ 80%
On the 2:00 – 1@ 86%
On the 4:00 – 3@ 80%
On the 6:00 – 1@ 89%
On the 8:00 – 3@ 80%
On the 10:00 – 1@ 92%
On the 12:00 – 12@ 66%

Conditioning

“Power Wash” 2x on the 10:00s
1000/800m Row
30 Alt DB Snatch (50/35)
50 Wall Balls (20/14)

Strength

Deadlift
6-6-6-4-4-2
***Score weights for each set

Conditioning

“All Go and Hope for PI” for time
21 Deadlift (185/135)
400m Run
18 Deadlift
400m Run
15 Deadlift
400m Run
12 Deadlift

Strength

Beast Builder 5x on the 4:00s
3 Unbroken Sets (9 total reps)
1 High Hang Squat Clean+ 1 Hang squat Clean+ 1 Squat Clean

Conditioning

Athletes Choice
“Bergeron Beep Test” EMOM to failure
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
***upon completing 10:00, add one rep each round until failure
OR
Midline Conditioning – 3 Giant Sets of
10 Pikes on Rower
30 Hollow Body Scissor Kicks
50′ Quadraped Crawl
Rest 2:00 between

Gymnastics Skill

AMRAP 5
2 Strict HSPU + 2 Cal Row
4 Strict HSPU + 4 Cal Row
6 Strict HSPU + 6 Cal Row
Etc until time cap
Rest 2:00
AMRAP 5
2 Deficit (4″/3″) Kipping HSPU + 2 Cal Row
4 Deficit Kipping HSPU + 4 Cal Row
6 Deficit Kipping HSPU + 6 Cal Row
Etc until time cap

Conditioning

“Six Flags” 6x on the 3:00s
21/15 Cal Bike
30 DU
3 Power Snatch
***build snatch weight throughout the 6 rounds

Strength

Back Squats Based on 5 RM
On the 0:00- 9@ 78%
On the 2:00- 7@ 85%
On the 4:00- 5@ 92%
On the 6:00- 3@ 97%
On the 8:00- 1@ 102%
On the 9:30- 1@ 104%
On the 11:00- 1@ 106-107%
On the 12:30- 1@ 107-108%
On the 14:00- 1@ 107-108%
On the 15:30- 1@ 107-108%

Conditioning

“Overkill” for time
21-15-9
Double DB P Cleans (50s/35s)
Box Jump Overs (24/20)
Double DB F Squats (50s/35s)
Toes to Bar

Strength

7 Rounds of 1 5 Position Pause F Squat
(:02 Pause@ 1/4, Parallel, Bottom, Parallel, 1/4)
Set 1@ 50%
Set 2@ 55%
Set 3@ 60%
Set 4@ 65%
Set 5-7@ 65-70%

Conditioning

“Four Wheel Drive” 5 Rounds AMRAP 4
21/15 Cal Bike
15 Burpee Box Jumps (24/20)
Max reps 10m Shuttle Sprints in time remaining
Rest 4:00

Conditioning

For Time
15 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
12 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
9 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
6 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)
3 Chest to Bar Pull-ups
8 Double DB Box Step Overs (50s/35s to 24/20)

Midline Conditioning

5 Rounds (10:00 total)
:30 Ring Body Saw
:30 Rest
:30 Back Extension Hold
:30 Rest

Conditioning

“Fuller Circle” for Time
1500m Row
100 DU
50 Cal Bike
100 DU
1000m Row