Sprints 10 x 30:60 (5R, 14 min)

30" burpees
60" rest
30" DU
60" rest

AMRAP 15 min

15 WB
15 Pullups
15 hollow rocks

10 minutes in the following pattern

• 30 sec @350-400watts
• 10 sec @450-500watts
• 10 sec @550-600watts
• 10 sec @700-800watts
• 30 sec @300watts
• 30 sec rest

AMRAP 15 minute
15 Plate ground to overhead (20 kg/ 15 kg)
10 m Overhead Walking Lunge (20 kg/ 15 kg)
15 Weighted sit ups (20 kg/ 15 kg)

Tabata:
Hollow hold
Arch hold

Partner wod:

40-30-20-10

Ground to overhead 2xkb/db
Pullups

Rest 2 min

2 rounds of:
50 wb
50 ttb

Rest 2 min

40-30-20-10

Kb swings
Goblet squats

Shoulder Press 3 RM

AMRAP 7:
- 80 m run
- 10 pull ups

Rest 3 min

AMRAP 7:
- 20 squats
- 10 DB snatches (20kg/15kg)

3 rounds for max reps:

• Power clean for 30 seconds, rest 30 seconds
• Power clean for 25 seconds, rest 35 seconds
• Power clean for 20 seconds, rest 40 seconds
• Power clean for 15 seconds, rest 45 seconds
• Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men 155 lb.
Women 105 lb.

Strength: 20 mins to build up to and perform 8x3 deadlift@85%1rm

Wod: for time
100 DU
50 wall balls
50 Burpees
100 DU

Wod: go hard and fast ! This is a sprint Wod, go unbroken

3x10 Good morning