a)Strength

Make Up

b)WOD

Minute 1: 1 Rope Climb
Minute 2: 15 GHD Sit Ups
Minute 3: 20 DB Lunges (45/25)

3 Rounds/9 Minutes

​

a)Skill

Pull Ups

b)WOD

ANGIE

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For Time
​

a)Strength

Clean

b)WOD

15 Back Squats (185/125)
200M Run

3 Rounds for Time

L2 135/85
L3 95/65

a) Team WOD

Teams of 3

Buy in: 2500M Row
250 Push Press (115/75)
250 Box Jumps
250 Sumo High Pulls

L2 95/55
​L3 65/35

a)Strength

Power Snatch

b)WOD

21-15-9
Thruster (115/85)
Toes to Bar

L2 95/65
​L3 65/35

a)Strength

Front Squat

b)WOD

AMRAP 3 Minutes
Buy In: 75 Double Unders
15 Deadlifts (185/105)
15 Bar Hop Burpees
Rest 2 Minuetes

AMRAP 3 Minutes
Buy In: 75 Double Unders
10 Deadlifts (225/135)
10 Bar Hop Burpees
Rest 2 Minutes

AMRAP 3 Minutes
Buy In: 75 Double Unders
5 Deadlifts 275/185
5 Bar Hop Burpees

L2 M(135/185/225) F(85/125/175
L3 115/65 (Across all sets)

a)Strength

Make Up

b)WOD

75 Double Unders
50 Overhead Lunges (45/35)
25 Sumo High Pulls (95/65)

2 Rounds for Time

L2 75/45 (SHP) 35/25
L3 65/35 (SHP) 25/10

a)Skill

Toes to Bar

b)WOD

400M Run
20 GHD Sit Ups
10 Bar Muscle Ups

4 Rounds for Time

​

a)Strength

Deadlift

b)WOD
2-4-6-8-10... climbing ladder, +2 reps each round

Front Squat (135/95)
Hand Stand Push Ups

L2 115/75
​L3 95/55

a)Partner WOD

Teams of 2
10 Minute Calorie Row
*Must switch every 10 Cals*

Rest 2 Minutes

AMRAP 4 Minutes

Hang Snatch (135/95)
*Must switch every 5 reps*
Rest 1 Minute

AMRAP 4 Minutes

Wall Balls (20/14)
*Must switch every 10 reps*
Rest 1 Minute

AMRAP 4 Minutes
GHD Sit Ups
*Must switch every 5 reps*

L2 105/65 (Snatch) 20/10 (Wall Balls/9ft Target)
L3 73/35 (Snatch) 10/6 (Wall Balls)
​