Warm up–
3 Mins max double unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
Conditioning–
15 min AMRAP
5 Shoulder to OH (135#/95#)
30 Double unders
100m Waiter’s walk (25#/15#) (50m right hand, 50m left hand)
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
4 Rounds
4 mins each
350m Row
Max rep pull ups in time remaining
Rest 2 mins between rds
Scored for total pull ups
Warm up–
Bring Sally Up
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5
Conditioning–
15 min EMOM
Min 1 – 10 Backs squats (135/95)
Min 2 – Max sit ups
Min 3 – 7 Power cleans
Scored for total sit ups
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Row 2K
Conditioning–
1000m Row
50 Burpee T2B
50 Burpee Box Jumps (24/20)
*Partition reps any way
20 min cap
Warm up–
Squat potato
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5 (deload)
Conditioning–
15 min AMPAP
1 Point = Back squat (115#/75#)
2 Points = Front squat
3 Points = OHS
Every time bar drops = 200m run
Scored for total points
Warm up–
2 Rounds
25 Double unders
20 Face pulls
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict pull ups
5-5-5-5-5
Conditioning–
14 min AMRAP
20 Double unders
7 KBS (53#/35#)
7 Pull ups
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
SKill–
PR you mile
Conditioning–
800m Run
then 6 Rounds of Tabata
HSPU
800m Run
then 6 Rounds of Tabata
Ring dips
Scored for lowest HSPU and Ring dip
Warm up–
2 Rounds
30 Jumping jacks
5 Inchworms
5 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadift
5-5-5-5-5 (deload)
Conditioning–
Wod 1
9-7-5
Snatches (95#/65#)
Burpees over bar
Wod 2
21-15-9
Cleans (135#/95#)
Burpees over bar
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
6-6-3-3-1-1
Conditioning–
30-20-10
Front Squat (135#/95#)
Pull ups
16 min cap
Warm Up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Core Circuit
Conditioning–
20 min AMRAP
15 Box jumps (20″/14″)
25 Sit ups
200m Run
