"Van Damme"
1 Round:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups

Rx – 135/95

Mobility work
spend 10 minutes doing recovery streching for lowerbody
spend 10 minutes doing recovery streching/mobility for upperbody

10 min AMRAP
24kg/16kg
4+4 TGUs
10 kb swings
10 sit ups
10 russian twists

With a partner:
AMRAP 8:
8 Wall balls @20/14lbs
8 USA Swing @24/16kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Rest 60s

AMRAP 10 at a slow pace on your own:
Easy aerobic mix. Try different machines + jogging + light sled etc.

Helen prog. 1
4 Rounds
A)200m Run
21 Swing 24/16kg
1 min rest
B)200m run
12 Pull up
1 min rest

20m Prowler push + 5-15 TTB

Team WOD

In teams of four, complete as many rounds as possible in 36 minutes:

AMRAP 36 min

Station 1: 20 Cal row
Station 2: 30 Sit-ups
Station 3: 15 Burpees
Station 4: "Rest"

Teams rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. The teammate at the rest station must either hold two kettlebells (24/16 kg)

Wod
In teams of 3
4 Rounds
15/12 Cal Row
Db/Kb Push press 10
Rest

Not for time:
60 Romanian Deadlifts @60/42.5kg
50 Front Rack Reverse Lunges @60/42.5kg (total)
40 Weighted Straight Leg Sit-ups

• Rx+: @70/52.5kg

3-5 super sets:
Hollow rock 15-30s.
V-sit up: 8-12
Rest as needed...