3 rounds
10/8 cal bike or row
10 lightweight Wallballs
10 passthroughs

WOD
AMRAP 8:00
Buy in 800m run or 1000m row
Remaining time AMRAP:
30 dubs
15 thrusters 75/55

Rest 4:00

AMRAP 8:00
Buy in 800m run or 1000m row
Remaining time AMRAP
30 dubs
15 OHS

Rest 4:00

AMRAP 8:00
Buy in 800m run or 1000m row
Remaining time AMRAP
30 dubs
15 thrusters 75/55

Warm Up

Ski 500m
10 Pull Ups
Bike 1000m
10 HSPU
Row 500
16 pistols

For time :

Row 1000/900m
35 ROB
15 Devils Press 2 x 22,5 / 2 x 15kg
5 Clean & Jerk 100/70kg ( Teens 85 kg )

5 Rounds, Not for time

3-5 Ring MU
1 C&J, building Heavy

6 intervals for consistency:

A. In five minutes complete:
800 m run or 65/50 cal row

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 burpee pull ups

Rest 1 minute between intervals. Alternate intervals for total of 6 intervals.

5 x Every 4:30

3 x Push Press, AHAP
15 GHDSU

1 Round:
1000/800m Row
1000/800m Ski
60/45cal AB
Rest 60-90sec btw machines

1.) Hang Muscle snatch + press Behind neck +ohs 3×6+6+6
2.) Snatch high pull +snatch 7-10×1+1
3.) Power snatch 5×3
4.) Front squat + box jump 5×3+1
5.) 3×
A.1) z-press x10
A.2) bear walk x15m
A.3) leg raise ×10
A.4) akk ×15m

400m run or 500m row

Then 3 rounds
10 air squats
10 seated DB press
10 pass throughs

5 mins to warm up thrusters and pull-ups

3 min DU's
then
3 rounds of
5 1- leg RDL+ row e/s
7 hanging shoulder rotations
7 MB clean
5 ploy push ups

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in 20 min find your 1 RTM of
mark 4 of your biggest lifts
Cluster