WOD

Strength

Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Conditioning

“Trailblazer”
3 Rounds:
800 Meter Run
80 Double-Unders
21 Push Presses (115/85)

Strength

1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Conditioning

“Nowhere Fast”
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 Toes to Bar
Barbell – 155/105 lb, 70/48 kg

Strength

“On the 2:00” x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5 – 70%

Conditioning

“Hot Sauce”
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb, 34/25 kg
Rest 3:00
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb, 42/29 kgRest 3:00
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb, 52/38 kg
Rest 3:00
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb, 61/43 kg

Strength

3 x 3 Pause Snatch Pull
3 x 3 Snatch High Pulls
3 Sets of complex:
1 Power Snatch + 1 Squat Snatch

Conditioning

2 Rounds:
8 Power Snatch (155/105)
8 Bar Facing Burpees,
Directly into, 2 Rounds:
8 Power Snatch (135/95)
8 Bar Facing Burpees,
Directly into, 2 Rounds:
8 Power Snatch (115/85)
8 Bar Facing Burpees

Conditioning

Teams of 3, 30 Min Cap
800m Sandbag run (50/25)
60 Deadlift (115/85)
60 Front Squat
60 Push Jerks
800m Sandbag run (50/25)
50 Deadlifts (135/95)
50 Front Squats
50 Push Jerks
800m Sandbag run (50/25)
40 Deadlifts (155/105)
40 Front Squats
40 Push Jerks
800m Sandbag Run (50/25)
30 Deadlifts (175/125)
30 Front Squats
30 Push Jerks

Strength

Beast Builder EMOM 7
7 Hang Squat Cleans +1 Push Jerk
Descend/Ascend until
1 Hang Squat Clean +7 Push Jerks

Conditioning

“Meter Maid” for Time
200m Run, 27 Wall Balls (20/14), 27 Box Jumps (24/20)
200m Run, 21 Wall Balls, 21 Box Jumps
200m Run, 15 Wall Balls, 15 Box Jumps
200m Run, 9 Wall Balls, 9 Box Jumps

Strength

Gymnastics Conditioning 10:00 cap
30 Strict HSPU
30 Kipping HSPU
***starting and on the 2:00 12/10 cal bike

Conditioning

2k Row for time

Post WOD midline
Accumulate 1:30 Parallette L-sit hold

Strength

Stamina Squats EMOM 12
Odd – 3 Front Squats
Even – 6 Back Squats
Perform each 66% of 3RM

Conditioning

Tailspin AMRAP 14
15 Thrusters (95/65)
30 DU
15 C2B Pull-ups
30 DU