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WOD 5 rounds 100m farmer carry (30/20) 10 alt db snatch (35/25) 20 alt obliques (44/35) 10 knee to elbow raises / v-ups 10 goblet squats (44/35) 10 bear pull throughs (25/20) Time: 25:21

WOD 16 min AMRAP 200m run 8 hang clean & jerks (115/75) 10 box jumps (24/20) 12 ball slams (20/15) 16 ab-mat sit-ups Total: 3 rounds + 100m run (completed 4th round after time expired)

WOD 16 min EMOM 1: 15 kb thrusters (44# kb) 2: 15 calorie row 3: max t2b / do the rest as sit-ups (10, 8, 6, 6 t2b / 10, 12, 14, 14 sit-ups) 4: rest

WOD 22 minute AMRAP Dice w/ Kat 1 – 6 thrusters (95 bar / 20# db) 2 – 8 box jumps (24/20) 3 – 25 sit-ups / 20 obliques (25#/20#) 4 – 10 push-ups 5 – 100m farmer carry (40#/30#) 6 – 10 under hand bent over row (25#/20#) Total: …

WOD 5 rounds 5 shoulder press (75/55) 10 back squats (155/105) 15 sit-ups 20 double unders Time: 15:39

Strength Barbell bent over row 3 x 10 (1 @ 65#, 2 @ 75#) Hip extension 3 x 15 WOD 12 min AMRAP 5 pull-ups 10 Russian KB Swings 15 sit-ups 20 double unders Total: 6 rounds (53# kb)

Warm-up 2 min echo bike 3 rounds 10 pass throughs 10 good mornings 10 knee hugs 10 air squats 10 butt kicks 10 pull aparts WOD Circuit 1 3 rounds 12 goblet squats (40#) 12 bent over rows (35#) 12 shoulder taps each side rest for 60 seconds Circuit 2 …

WOD 25min EMOM 1: 5 devil’s press (25/20) 2: 10 front squats (95/55) 3: 15 push-ups 4: 20 reverse lunges 5: 25 sit-ups Time: 27:12 (I went long as I started to lag on the 4th and 5th rounds. 75# front squats and knee push-ups on rounds 4 and 5)

WOD 5 rounds 5 deadlifts 10 GHD 15 push-ups 20 site bends (10 per side) 100m farmer carry Time: 23:28 (185# deadlift, 40# side bends, 44# kb for 3 rounds of farmer carry and 35# for 2 rounds)

Strength / Weightlifting Bench Press 10 x 115 7 x 165 5 x 175 8 x 155 10 x 135 GHD 5 x 10 Back Squat 6 x 135 6 x 185 6 x 205 6 x 155 6 x 135 Time: 45:00