5km wattbike
150 DU
3km wattbike
100 DU
1km wattbike
50 DU

Teams of 2
100 kcals on airbike
90 sit ups
80 shoulder to overheads
70 hang cleans
60 burpees
50 kcals on airbike
40 HSPU
30 front rack lunges (L+R=1 rep)
20 push ups
10 snatches

Time cap 35mins

"Wittman"
Seven rounds for time of:
* 15 kettlebell swings 24/16 kg.
* 15 power cleans 42.5/30 kg.
* 15 1 Kb Step-ups 24"/20" 24/16 kgs.

**Time cap: 25 min.

5 minutes of “a”
4 minutes of “b”
3 minutes of “c”
2 minutes of “d”
1 minutes of “e”
YOU choose the movements/exercises
15 total minutes (no rest in between movements/exercises)

Rope climb
Row
Pull ups
Wall ball
Box jumps

WU:
100 DU
3 rounds
15 push ups
20 squats
30” plank

WOD: By in 500m row
5 RFT
6 hang power clean 60kg
9 FS 60kg
12 burpees over bar
By out 500 m row

Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

25 min row for meters

Two athletes each complete three rounds for time of:
30 wall ball shots, 20-lb. med ball
Row 20 calories
10 burpees

Squat max 10,5,3,3,1
Max - 225

50cal row
50 knees to chest

Straight arm Ring holds - 3 sets 10-12 sec
Descend arm holds - 3 set 10-12 sec

Every 2 minutes (5 sets):
Front Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%