Bench Press

4 x 10 ( 8 - 12 )

Go Every 2:30

Metcon (reps)

AMRAP in 12 minutes of:
30m Walking lunge (10m posts)
20 Wallball shots 20/14lb
500/400m Bike

“Fight Gone Bad”

“Three rounds of:
Wallball shots 20/14lb
Sumo deadlift high-pull 35/25kg
Box Jump 24/20”
Push-press 35/25kg
Calories row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.”

8x
3min ON/2min OFF

A) Max Calories
B) Max Rounds of Cindy
C) Max Calories
D) Max Rounds of 3 Burpees – 6 Situps – 9 KB Swings 24/16kg

EMOM x 30

1) monostructural
2) 10 kbs + remaining time box jump over
3) rest or core of your choice

Partner WOD

AMRAP 20
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

Rx: 50/35kg
RX+: 60/40kg

Glute Ham Raise

5 Sets Of 6

Go Every 2:30

Hamstring Curls

3 x 12

Go Every 2:30

Floor Press for load:
#1: 5 reps

AMRAP30

400m run
80m farmers carry
400m row/ ski/ 800m bike erg
80m sled push (light)