A. Hang Clean

• Take 15 minutes to build to a heavy hang clean

B. For time:

• 1000 Meter Row
• 25 Hang Squat Cleans (50/70)
• 50 Pull-Ups

A. Push Press

• 10-10-10

E3M

B. “JT”

21-15-9

• Handstand Push-Ups
• Ring Dips
• Push-Ups

Finisher: Tabata alternating for 10 rounds (5 each)

• Chin over bar hold
• Hollow Rocks

Hammer

5RFT

• 5 Power clean (42.5/60)
• 10 Front squat
• 5 Push Jerk
• 20 Pull-ups

Rest 90 seconds

Score is total time taken. (Not including rest)

A. Snatch

• 15 mins to build to your heaviest snatch.

Power or Squat

 B. Legs 11

 11 min AMRAP

• 11m O/H Lunge (15/20 plate)
• 11 Wall Balls (7/9)
• 22 Double Unders

A. Split Jerk

• 1-1-1-1-1-1

E2M

Building over the course of each rep.

B. 4 x 3 min AMRAPs

• 5 Shoulder to Overhead (50/70)
• 3 Burpee Box Jumps (24”/30”)

1 min rest in between

Score total reps each AMRAP.

1 round = 8 reps

A. Take 10 minutes to build to the weight you plan to use for deadlifts for the workout.

B. 24 min AMRAP

• 8 Deadlifts @ 70-75% of 1-RM
• 16 Toes to Bar
• 24 Walking Lunges with DB/KB Farmer’s Carry (24/32)
• 400m Run

Please note number of rounds and reps, and weight used for the deadlift.

A. Tabata Warm-up

• Russian Step-Ups (left)
• Russian Step-Ups (right)
• Hollow Rocks
• Broad Jumps

Alternating until 3 rounds of each complete = 6 mins

A. Partner WOD

30 min AMRAP

Alternating movements of:

• 250m Row
• 40 Russian Kettlebell Swings (16/24)
• 30 Sit-ups
• 20 Box Jump Overs  (20”/24?)
• 10 Strict Pull-Ups

A. Front Squat

• 2-2-2-2-2-2

Building over the course of the 6 sets.

B. 9 min AMRAP

• 3 Thrusters (42.5/60)
• 6 Burpees Over the Barbell
• 9 Chest-to-Bar Pull-Ups

“Diego”

8RFT:

• 7 Power Clean (50/70)
• 22 Double Unders
• 18 Burpees

Finish with 2056m run with wall ball (7/9)

22 doubles = 50 singles

 2056m Run = 2 x 800m plus 1 x 400m plus to the end of driveway and back

A. Push Jerk

• 3-3-3-3-3

E2M

B. 4 x 3 min AMRAPs

• 500m Row
• Max rep HSPU

3 mins rest between.

Flat out effort.

Score reps each round

Scale to push-ups for those not on the wall…No Box HSPU for this WOD