WOD

Strength

Alternating On the Minute x 12 (6 Rounds): 
2 Front Squat
4 Back Squats

Barbell: 72% of Rep Max Back Squat

Conditioning

“Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85) 
15 Bar-Facing Burpees
15 Overhead Squat (115/85) 
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

Strength

10-15:00
Handstand Walk Practice and Progression 

Conditioning

“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35) 
12 Lateral Dumbbell Burpees

Strength

Clusters
5-3-1-3-5 unbroken reps
***use same weight on the way as down

Conditioning

800m Run
3 Rounds:
10 F Squats (155/105)
10 C2B Pull-ups 
Then 40m Double KB OH Walking Lunge (20/12)

Strength

Deadlift
7 Sets of 1 
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%  
Set 3: 50% 
Set 4: 55%
Sets 5-7: 60%

Conditioning

“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Strength

Weighted or Strict Pull ups
5 sets of 5*
*200m run between sets

Conditioning

“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Strength

Every 2 Minutes x 5 Sets:  
3 Push Jerks

Set 1: 60%
Set 2: 65%  
Set 3: 70% 
Set 4: 70%
Set 5: 70%

Conditioning

“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35) 
7 Push Jerks (165/115)

Post WOD Midline
3 Supersets:
1 Minute D-Ball Hold 
20 GHD or 30 AbMat Sit-ups

Rest 2 Minute Between Sets

Strength

EMOM 5
5 “Touch and Go” Squat Snatches

Conditioning

“Hop Scotch”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)

Strength

Pause OHS
Build to heavy 3 with :02 pause at the bottom

Conditioning

50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 Cal Bike