WOD

Conditioning

AMRAP 24
In teams of 3 – Waterfall Style
10/8 Cal Bike
20 KB Swings (24/16)
10 Pull-Ups
20 Stationary Lunges
1 Wall Walk
***station ahead must be cleared before moving forward

Strength

“Beast Builder Complex” EMOM 7
Min 1 Thrusters @ 115/85
Min 2 Thrusters @ 135/95
Min 3 Thrusters @ 155/105
Min 4 Thrusters @ 155/105
Min 5 Thrusters @ 155/105
Min 6 Thrusters @ 135/95
Min 7 Thrusters @ 115/85
Perform max rep unbroken set each minute

Conditioning

“Long Haul” 2 Rounds For Time
20 Push Press (115/85)
30 Single Arm DB Box Step-Ups (50/35)
40 Burpees
50/35 Cal Row

Gymnastics Skill

Athletes Choice
5 Rounds on the 1:30s
1 Unbroken Max Set of HSPU
or
300′ Handstand Walk (10:00 cap)
***every break – 3 Ring MU

Conditioning

“The Undertaker” AMRAP 13
5 DL (245/165)
15 AbMat Sit-Ups
25 DUs

Strength

Front Squats 7 Rounds on the 1:30s
On the 0:00- 3@ 75%
On the 1:30- 1@ 80%
On the 3:00- 3@ 75%
On the 4:30- 1@ 85%
On the 6:00- 3@ 75%
On the 7:30- 1@ 90%
On the 9:00- 12@ 60%

Conditioning

“Complex Fran” for Time
6 Bar MU
9 C2B Pull-Ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar MU
9 C2B Pull-Ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar MU
9 C2B Pull-Ups
12 Pull-ups
9 Thrusters (115/85)

Strength

Deadlift 5-3-3-1-1-1
building to heaviest

Conditioning

5 Rounds for Time
2 Rope Climbs
6 Deadlifts (275/185)
10 Bar Facing Burpees

Strength

“Beast Builder Complex” 5 Rounds on the 2:00s
6 Snatch Grip DL
3 Hang Power Snatch
6 OHS
3 3 Squat Snatch
building from 55-60%

Conditioning

“Venti” AMRAP 20
20 Wall Balls (20/14)
20 Alt DB Snatch (50/35)
20 Box Jumps (24/20)
20 Single Arm DB Push Press (50/35)
20/16 Cal Row

Gymnastics Skill

5 Rounds of 2:30 on machine of your choice
Then your choice
1 Strict MU+ 3 Muscle Ups+ 5 Ring Dips
or
40-50% of max set Ring MU
or
4 Pull-ups+ 3 T2B+ 2 C2B Pull-ups+ 1 BMU

Conditioning

“Swole Cycle” 8 Rounds :20 work/ :10 rest
Strict Pull-ups
Assault Bike Calories
Strict HSPU
Assault Bike Calories