WOD

10 Rounds

150 m Row

10 – Goblet Squats 53/35

10 – Box Jumps 24/20

2:00 rest

WOD

20 min AMRAP

20 – DU

15 – Power Snatch 115/75

10 – Front Rack Lunges

5 – BMU

Skill

Deadlift

1 rep max

WOD

8 min AMRAP

6 – Thrusters 75/55

4 – OTB Burpees

WOD

1,200 m Run

12 Rounds

4 – Strict HSPU

8 – Chest-to-Bar

12 – Air Squats

Skill

Front Squat

1 rep max

WOD

7 min AMRAP

7 – Push Press 95/65

14 – DU

WOD

24 – 20 – 16 – 12 – 8 – 4

Box Jumps 24/20

1/2 Burpees

DB/KB Snatch

1/2 Burpees

Toes-to-Bar

Skill

Squat Clean

1 rep max

WOD

1,000 m Row

*3.30.17

*12.21.16

WOD

Stations

5 Rounds

:45 on / 1:00 off

Burpees

Goblet Squats

Box Jumps 20/20″

Barbell Ab-Roll

Cal Row

 

WOD

25 min AMRAP

25 – DU

20 – KB Swings 53/35

15 – TTB

10 – Deadlifts 315/225

CORE

10 min AMRAP

1:00 Plank

40 – Scissor Kicks

30 – KB Spell Casters

20 – Hollow Rocks

10 – V-ups

WOD

Isabell

30 – Snatches 135/95