For time:
2 Rounds of:
18 Handstand Pushups
15 C2B Pullups
12 Cleans 60/40kg

rest 3min

3 Rounds of:
10 Ground to Overhead 40/25kg
6x15m Run

rest 3min

Finnish
100 Double Unders
40 Squats
40 Jerks 50/35kg
40 Squats
100 Double Unders

5 RFT:
6 Power snatch 40/30kg
30 Wall balls 6/4kg

Three rounds of:

Wall-balls (Reps)
Sumo deadlift high-pull, 25/35kg (Reps)
Box Jumps (Reps)
Push-press, 25/35kg (Reps)
Dounble Unders (Reps)

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.

4min AMRAP:
20 DU,
10 Push-Up,

2min rest,

4min AMRAP:
15 Wallball,
5 Pull-Up,

2min rest,

4min AMRAP:
10 KBS (heavy),
5 Burpee

A.
Every two minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Build over the course of the 8 sets to today’s heavy single.

B.
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

Sprint + Swing = Spring

5 minute sprint specific dynamic warm up
10 minute SA high pull + front rack hold instruction
[ 2 hand swing, SA Swing, SA Swing high pull ]

Round 1
0.03 Sprint
3 Swing High Pull per arm
3 SA Front Rack Squat per side
3 side hollow rocks per side
3 hollow rocks

Round 2
0.04 Sprint
4 Swing high Pull per arm
4 SA Front Rack Squat per side
4 side hollow rocks per side
4 hollow rock

0.05/5/5/5/5
0.06/6/6/6/6
0.07/7/7/7/7
0.06/8/8/8/8
0.06/9/9/9/9

18 minute AMRAP

For time:
80 Wall Ball @ 10/6kg
60 Push-Up
40 Pistols, Alternating Legs
20 Overhead Squat @ 70/47.5kg

Partner WOD

75 Reps or Cal. per station - as one partner works, the other holding a HEAVY KB,
if the KB touch the floor under the WOD (10 Burpee penalty)
For time:¨
Row
Knee-to-elbows
Pistols
Deadlifts 100/70kg
Overhead Lunges with a 20/15kg Plate
HR Pushups
Wall Ball
Box Jumps

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

PARTNER WOD

10min AMRAP of:
10 Shoulder to Overhead 50/35kg
20 Box Jumps
30 Deadlifts 50/35kg

2min rest

10min AMRAP of:
30 Split Jumps
30 KB Swings 24/16kg
30 Pullups

2min rest

5min AMRAP of
BURPEES