A. 4 Sets of 3 Tempo Front Squat (32x2) @65-70%

B. For Time:

12-10-8-6-4-2

Devil’s press (50’s,35’s)

5-10-15-20-25-30

Wall-balls (20,14)

A. Establish 1 rep max Deadlift in 15 minutes

B. Partner WoD

As Many Rounds As Possible in 20 minutes:

40 Back squats (115, 95, 75)

200 Meter Run

15 Syncro Lateral Burpees over Bar

200 Meter Run

10 Wall-walks

A. 5 Rounds for Reps:

1 minute work: 20 seconds transition

Double Dumbbell Hang Clean (40,25)

Supine ring rows (on bench)

Box Jumps (30,24)

A. 5 Sets of 3 Bench Press, Starting @65% and add weight each set

B. “Annie”

For Time:

50-40-30-20-10

Double Unders

Abmat Sit ups

A. For Time:

50/40 Cal Echo

1000 Meter  Ski

800 Meter Row

60 Push Press (95,65)

40 Pull ups

A. 4 Sets of 3 Tempo Back Squat (32x2) @65-70%

B. 21-15-9

Overhead Squats (Pick your weight)

Box Jumps (24,20)

A. Partner Wod

2 Rounds For Max Reps

3:00 work :30 Transition

Rope Climbs

Echo Bike

Farmer Carry

Syncro Push Ups

Kettlebell Swings

A. Every Minute On The Minute For 6 Rounds

5 TnG Power Snatch @ pick weight

B. As Many Rounds As Possible in 18
Minutes
Buy in:
50 AbMat sit ups
35 Calorie Ski

Then with Remaining Time
200 Meter Run
5 Strict pull ups
150 Meter Run
15 Toes to Bar

A. 5 Sets of 2 Deadlift Singles @85-90%

B. For Time:

1 K Row

40 Hang Clean n Jerks (95,75)

40 V Ups

40 Front Rack Step Lunges

80 Double Unders

A. 4 Rounds for Time:

400 Meter Run

10 Handstand Push Ups

10 Alternating Dumbbell Hang Squat Clean (50,35)

10 Burpees

A. OPEN WORKOUT 24.3

A. Partner WOD

As Many Rounds As Possible In 20 Minutes:

200 Meter Run

400 Meter Row

60 Air Squats

40 Syncro Sit ups

20 Cal Echo Bike or Cal Ski

*split everything however, one athlete working at a time, except synchro sit ups

A. 4 Sets of 3 Deadlifts @80-85%

B. For Time:

Buy In: 1000 Meter Ski

5 Rounds of:

3 Hang Power Snatch (135,95)

12 Dumbbell Thrusters (50,35)

15 Crossovers

*thrusters are 6 arm 1, 6 arm 2

A. Work Up To A Heavy 5 Rep Push Press In 10 Minutes

B. 7 Rounds For Time:
8 Toes to Bar
9 Power Cleans (115,75)