a)Strength/Skill

Bar Muscle Ups

b)WOD

400M Run
25 Kettlebell Swings (53/35)
15 Back Extensions

3 Rounds for time

Level 2 45/26
​Level 3 26/18

a)Strength

Snatch Complex

1 Hang Snatch + 1 Full Snatch

b)WOD

15 Wall Balls (20/14)
30 Double Unders

AMRAP 9 Minutes

​

a)WOD

0:00-5:00 minutes
Row 500 Meters
AMRAP Power Cleans (225/155) remaining time

Rest 3 Minutes

8:00-13:00
25 Calories Assault Bike
AMRAP Push Jerks (225/155) remaining time

Rest 3 Minutes

16:00-21:00
Run 400 Meters
AMRAP Front Squat (225/155) remaining time

Level 2 185/125
Level 3 135/85

​

a)Strength

Back Squat

b)WOD

EMOM 10 Minutes
5 Push Press (155/105)
​7 Burpees

Level 2 115/85
Level 3 75/55

a)Strength

Snatch Complex

b)WOD

RANDY

​75 Snatches For Time (75/55)

a)Strength

Push Press

b)WOD

10 Deadlifts (315/225)
10 Bar Hop Burpees

3 Rounds for Time

Level 2 245/175
​Level 3 185/135

a)Strength

Hand Stand Push Ups

b)WOD

400M Run
40 Double Unders
20 Dumbell Lunges (50/35)

AMRAP 20 Minutes

​

a)Strength

Hang Clean Complex

b)WOD

FRAN

21-15-9

Thrusters (95/65)
Pull Ups

​

a)WOD

1 Minute Max Cal Row
1 Minute Max Assault Bike Calories
1 Minute Max reps alteranate arm Dumbell Snatch (50/35)
1 Minute Max GHD/Ab Mat Sit Ups

Rest 1 Minute

2 Minutes Max Cal Row
2 Minutes Max Assault Bike Calories
2 Minute Max reps alternate arm Dumbell Snatch
2 Minutes Max reps GHD/Ab Mat Sit Ups

Rest 1 Minute

3 Minutes Max Cal Row
3 Minutes Max Assault Bike
3 Minutes Max reps alternate arm Dumbell Snatch
3 Minutes Max reps GHD/Ab Mat Sit Ups

​Score: Total Reps

a)Strength

Front Squat

b)WOD

AMRAP 9 Minutes

3 Power Cleans (225/155)
9 Wall Balls (20/14)

Level 2 185/125
​Level 3 135/85