A.  4 Rounds for Time:

100 Meter Farmer Walk (50,35)

15 Deadlifts (185,115)

5 Wall Walks

A. Partner Wod 3 Person Team

For Time:

3K Row

2k Ski

1k Run  

75 Burpee Box Jumps (20” Men/Women)

A. 10 Rounds For time:

4 Strict Pull Ups

8 Dumbbell Bench Press (pick weight)

20 Air Squats

A.  8 Sets of 1 Push Press @80%, last 3 sets make small jumps above 80%

B.  For Time:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Front Squats

Shoulder to Over Head

In between Sets 5 Burpees over Bar and 100 Meter Run

A. 5 Sets of 4 Tempo (02x1) Back Squat @70%

B. 3 Rounds:

400 Meter Run

10 Devils Press (50,35)

20 Sit Ups with Plate (25,15)

Buy out:

100 Double Unders

A. 15 Minutes to Work On Overhead Squat

In sets of 3-5 reps at between 50-70%

B. “Diane”

For Time:

21-15-9

Deadlifts (225/155)

Handstand Push Ups

A. Partner wod

As Many Rounds As Possible 20

10 Syncro Goblet Step Lunges (pick weight)

7 Double Dumbbell Snatch (pick weight)

10 Toes to bar

7 cal Echo bike

*team will do lunges together then one athlete will continue forward with the rest of the round then start the next round with said partner but then allowing them to do the same while they rest (finishing rest of second round after lunges)

A. 7 Sets of 2 Push Press @ 75%

B. For Time:

75 Cal Ski

75 Push Ups

50 Cal Row

50 Push Ups

25 Box Jumps (30”,24”)

25 Push Ups

A. 20 Rounds for Time:

3 Strict Pull Ups

5 Kettle bell Swings (70,55)

8 V ups

A. Every Minute On The Minute For 5 Rounds

1 Power Clean

1 Hang Power Clean and Push Jerk @ 70%

B. As Many Rounds As Possible 18

300 Meter Run

75 air squats

7 wall walks

5 Clean & Jerks (155,105)