1RM Bench Press - 90 lbs

Then

8 barbell rows (85/55)
10 push-ups

AMRAP 10

weighted max pull ups*
mod to no weight assisted
5 reps
3 reps
1 rep
5 min rest in between- rode bike

10 minutes in the following pattern

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

Straight into 10 minutes following the following pattern

• 30 sec @300-400 watts
• 30 sec @500-600 watts
• 30 sec @250 watts
• 30 sec rest

Score is your total amount of calories

Wall Ball (20#)
SDHP (75#)
Box jump (24")
Push Press (75#)
Row (cals)

3rds. 1min per station. 1min rest between rds.

Pre-WOD:
-Work up to a heavy single rep of Shoulder to Overhead
PRed at 125#

WOD - 20 minutes
- 1st minute: 10 Push Press (#95/65)
- 2nd minute: 15 KB Swings (#53/35)
(rest for remainder of time in each set)

100 Push Press (65#)
150 KB Swings (35#)

That was rough using a dumbbell. Not enough KBs to go around.

20s ON : 8s OFF
1) jumping jacks (X2)
2) Loaded Beast Into Knee Elbow Reach (x2)
3) Up down Plank (x2)
4) Burpees (x2)
5) Sumo SQ jump with heel clicks (x2)
6mins

LONG FORM TEMPLATE - all solo
** You will need : 1 25 - 45lbs plate, mat **
10 - Plate Burpees (start : low SQ, grab plate, deck SQ, jump & OV, plate down (WATCH FINGERSSS!!!) PU, Frog jump back to start)

20 - Plate elevated Strict PU
30 - mixed stance Plate standing press (15/)
40/ - mountain climbers
50 - Plate SUMO SQ & OV press
60 - plate held rev lunges (30/)
70 - Plate holding CC SQ jumps
80 - Plate OV ab mat sit ups

90 - switch kicks (45/)
100 - flutters (50/)
** if done early .12 RUN // 200m Row // 150m Ski***
12min cap

CIRCUIT TEMPLATE
4 stations, 3 ppl at each station, you move with your group

CIRCUIT 1 (HINGE & HOR PRESS)
A) Jumping Box lunges
B) Wall Balls
C) CTB pull ups (45lbs stacks)
D) TRX Ham Runners / See Saw (2 switches allotted each round : NO REST THROUGH FULL CIRCUIT

ROUND 1 : 20s ON : 8s OFF 2 X at each station (4mins)
1:30 REST
ROUND 2 : 25s ON : 10s OFF 4 X at each station (10mins)
2:30 REST
ROUND 3 : 30s ON : 12s OFF 6 X at each station (17min)

** Trainer discretion for inclusion : bonus Ab ROUND **
A) Foot Elevated Criss Cross Mountain Climbers (using Boxes)
B) Ab mat Rack Med Ball throws (using up right wall ball racks)
C) OV rack Hold Candle Sticks (using up right PU racks)
D) TRX plank arm Mountain climbers (using TRX station)

As many rounds as possible in 12 minutes of:
5 Butterfly situps
7 Back extensions
9 Front squats, 45 lbs

Squat Cleans (135/95)
Ring Dips

2-4-6-8-10-12
handstand push-ups - scaled to pike push-ups on 20" box
run 250m between sets

AMRAP:

7 Minutes
20 Burpee Pullup
20 OHS (95/65)
1 minute rest

5 minutes
15 Burpee
15 OHS
1 minute rest

3 minutes
10 Burpee
10 OHS