CHEST TO BAR

5 x 5
-use weight if you can

Buy in: 100 air squats

6 rounds:
75 DU/150SU
20 Push-ups
15 C2B

Cash out:
2000m/1800m row
4000m/3800m bike
1800m/1600m ski
(pick one)

TC:38 min

A,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

5x 15m

B,
Teams of 3 - For time:
75 Alternating Box Step-ups @2x22,5/15kg
100 Power Snatches @34/25kg
150 Row Calories

Work to complete in any order.

Goal: Just get it done

C,
For quality:
3x 6 Barbell Hip Thrusts, pick load
3x 20 L/20 R Lateral Leg Raises
3x 6 Tempo Banded Squats

Barbell Hip Thrusts- Tempo; 3 secs down and 3 secs up
Tempo Banded Squats- 3 secs down and 3 secs up

4 rounds:
A. 7 min amrap:
21/17 cal bike
14 sit ups
7 pull ups

B. 7 min amrap
21/17 cal row
14 thrusters 20/15 kg
7 push ups

3 min rest after each round. Alternate amraps for total 2 of each.

EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10butter fly pull up
5) rest

1.) Floor to hip+dip snatch +snatch balance 5×3+3+3
2.) Power snatch +ohs 6×2+1
3.) Snatch push press +ohs 4×4+1
4.) Front squat 5,4,3,5,4,3 1.rep w/bounce

A,
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]
1x [ 1x 2 Position Power Clean + 1 Pause Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs in the dip position.

B,
Complete all 7 wods , rest as needed between
1)
8-6-4-2 reps, for time of:
Thruster @60/43kg
Bar Muscle-up

Goal: Sub 8 min

2)"Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.

Goal: Sub 7 min

3)
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry @32/24kg 15m
2 Double Kettlebell Deadlifts@32/24kg
Kettlebell Farmers Carry,
4 Double Kettlebell Deadlifts
Kettlebell Farmers Carry
6 Double Kettlebell Deadlifts
...
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

4)
For time:
50 Burpee Pull-ups

Goal: Sub 8 min

5)
3 rounds for time of:
20 Kettlebell USA Swings@32/24kg
20 Goblet Squats @32/24kg

Goal: Sub 8 min

6)
Tabata Echo Bike Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

7)
3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press@2X22,5/15kg

Goal: Sub 9 min

Partner Workout ( You Go, I Go)
AMRAP35mins
80 renegade row@2x22,5/15kg
80 double under
80 cal row
80 double under
80 m front rack DB walking lunge@2x22,5/15kg
80 double under
Goal : 2+ rounds

3 rounds for quality:
30m Double KB OH Carry 24/16kg
30+30m Single Arm KB Suitcase Carry 32/24kg
30m Sandbag Carry 60/40kg
- Rest as needed

A,
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the receiving position of the snatch.

B,
4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans @24/16kg
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges
35 Double Unders

Goal: Sub 15 min

C,
Bike Erg Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Goal is max calories accumulated across all 4 min intervals.