4 stations 6 x 20:10 at each station + bonus round at trainers discretion

alternating Explosive front step up (low box)
Plyo body row (0:55 in video)

Tornado jump lunge

plyo push ups

20s rest/transition time between each station

1 power clean + 1 squat clean

4-5 Rounds for quality

10 Strict Chinups
15 GHD Situps/Weighted Situps/Strict TTB
2 Wall Climbs
10 Good Mornings (medium weight)
12 (6/6) Saxon Side Bends 10/5kg
1-2 Rope Climbs (legless if possible)

8min EMOM
5 front squats @60%

WOD "Kelly"5 rds
400m run
30 Box
30 Wall balls

12 minute ladder
Squat cleans 135/95 & burpee over bar
Begin at 3 reps, then increase by 3 each round
*** Score is total reps completed in 12 minutes

Metcon
800 m run (1 lap around track, or may use treadmill if raining )
OR
1000 m row
For time

TRX Lunge
TRX Lateral Lunge
TRX Row
TRX Push up (hands in TRX)
TRX cross body knee tucks

6/,6/,6,6,6/
9/,9/,9,9,9/
12/12/....

15 minutes

Max rounds in 10 minutes
200 m run
10x hang snatch (95/65)
5 OH squat (95/65)

20min AMRAP
In teams of 4

20cal Row/Bike
Deadlifts
Box jumps
Rest

After every 20cal row/bike athletes change places. Result is combined number of reps.