15 burpees
25 airsquats
15 PVC pipe thrusters
200m row
20 min AMRAP
15 push-ups
10 thrusters 75/55
12 pull-ups
2 Rounds
Row 250m
:30 Flutter Kicks
20 KB SDHP
20 AMRAP
Row 500m
15 Burpees
20 DB Snatch 50lbs/35lbs
2 Rounds
Run 200m
50ft Crab Walk
20 V-ups
Modify to Max Consecutive Dips
Partner WOD
30 AMRAP
P1: Run 800m
P2: AMRAP of:
30 Toes to Bar
30 KB Swings 53lbs/35lbs
30 Calorie Row
**Score is total number of rounds and reps of the AMRAP**
2 Rounds
Row 20 Calories
20 Jumping Lunges
:30 Hollow Hold
15 minutes
For Time
20 Thrusters 135lbs/95 lbs
20 Sumo Deadlift High Pulls 135lbs/95 lbs
20 Push Jerks 135lbs/95 lbs
20 Overhead Squats 135lbs/95 lbs
20 Front Squats 135lbs/95 lbs
***At the top of every minute complete 4 burpees, including to start the WOD***
500m row
25 sit-ups
25 air squats
3 rounds:
21 KB Swings 53/35
15 KB SDHP
9 TTB
2 Rounds
Run 200m
20 KB Swings
20 Wall Ball
Max Effort 1000m Row
Rest 7 Minutes
10 AMRAP
Run 800m
Max Reps Burpees Over Bar
RX+ = Max HSPU
2 Rounds
20 Calorie Row
:30 Table Top Stretch
50ft Walking Lunge
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
2 Rounds
Run 200m
:30 Hollow Hold
20 KB Swings
For time:
50 Calorie Assault Bike
10,9,8,7,6,5,4,3,2,1
Deadlift 195/155#
Burpees over bar
Max jump ropes in 1 min
200m run
15 box jumps 24/20″
12 pull-ups
400m run
15 box jumps 24/20″
12 pull-ups
400m run
15 box jumps 24/20″
12 pull-ups
200m run