WOD

Row, Run for 20 min.

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WOD

Complete as many rounds as possible in 20 minutes of:
12 Push press (40lb sandbag)
12 Back Squats (40lb sandbag)
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WOD

3 Rounds for time of:
6 Pull ups
12 box jumps
Row 300m
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Cleans
6-4-2-1
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WOD

3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
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WOD

Complete as Many Rounds as possible in 15 min of:
19 Wall Balls
19 Row 19 Cal.
then
Deadlifts
5-3-3-1
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Rest Day

Rest Day

WOD

Part A
Complete As Many Rounds as Possible in 5 minutes of:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.

Part B
3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead 95lbs

WOD

Run 800m
95 lb Overhead squat 25 reps
Run 100m
95lb SDHP 25 reps
Run 200m
95lb Push Press 25 reps
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WOD

Eight Rounds for time of:
10 Deadlifts 275lbs
10 Push ups
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WOD

Complete as Many Rounds as Possible in 20 minutes of:
5 Muscle ups
10 Snatch 95lbs/65lbs
Run 800m
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WOD

5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
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Rest Day

Rest Day

Rest Day

Rest Day

WOD

Run, Row, Swim for 20 minutes 

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WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

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WOD

 3 Rounds for time of:
15 Pull ups
40 Squats
15 Dips
Finish WOD with Snatches
50%-75% of max load
5-3-3-3-2
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WOD

4 Rounds for time of:
50 foot overhead walking lunge 95lbs/65lbs
25 weighted situps 25lbs/10lbs
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WOD

As Many Rounds as Possible in 10 minutes of:
5 Pull ups
10 Push ups
15 Squats

Complete 5 reps of Hang Clean
Cleans, Full Squat
5-3-2-2-1

Rest Day

Rest Day