Skill
10min to complete
4 Rounds
8 Pistols
8 Strict T2B
4 Strict HSPU
7min to complete
40/30 Cal Bike
30 DeadLifts 185/115
20 Burpees
5min of core
3 Rounds
400m Run
15 Hang Power Cleans 155:105
20H.R Push Ups
25 Box Jumps 24/20
500m Row
5min AMRAP
10 m Bear crawl
10 Mt. climbers
10 scorpions
10 sonics
3rds each section w/ 2min rest Btwn
30on/30on/30on/30on / 1min rest
Sec1
Bottom squat hold
Lunge
Squat
Jump squat
Sec2
Top plank hold
Plank up down
HR push ups
Burpee
Sec3
Quick feet in place
10m shuttle run (rig out n back)
High knees in place
10m shuttle run
Core
Each sec 4rds 20on/10 off w/1 min rest
Sec1
Russian twist
Sit-ups
Sec2
V-ups
Hip raises
Barbell cycling
Every 30sec for 5min
3 Squat Cleans 135-155/95-105
Tap and Go
12min amrap
10/10 single arm DB Push Press 50/35
15 Pull ups
20 Lunge hops
40 Dubz
Bar skill
50 OH Squats 65/45
16min amrap
15 Power Cleans 135/95
12 T2B
9 cal Bike
6 S2OH
Warm-up
6min AMRAP
Row
15 jumping jacks
10 v-ups
10 supermans
2 rds 40 on/20 off
R single arm KB DL
L single arm KB DL
1min REST
Tabata
2 lat squats/ 2 jump squats and back
1 min REST
2rds 40on/ 20 off
R arm KB high pull
L arm kb High pull
1min REST
Tabata
Plank up, down, plank jack
1 min rest
2rds 40 on/20 off
R arm kb floor press
L arm kb floor press
Core
Tabata
Snow angles (jumping jack movement in a hallow hold)
2min rest
Tabata
Crab Alt Toe touch
1mile Run
5 Rounds
10 F. squats 185/115
5 M.U.
800m Run
Skill wod
12min emom
•6-12 Pistols
•6-12 T2B
•4-8 strict HSPU
For Time
150 Dubz
50 DB Snatches 50/35
50 Box Jump overs 24/20
Warm up
3rds 100m run
15 jump squats
10 sit ups
5 push ups
6min AMRAP
10 wall ball squat clean shot
10 slam balls
10 wall ball jump overs
4mins to run 400m recovery
6min AMRAP
24 Alt DB snatch
16 OH Lunge
4/4 sots press
4 mins to run 400m recovery
6 min AMRAP
50 dubz
25 v-ups
4 min to run 400m recovery
Core
5 rds
20sec hallow rocks
20sec Russian twist
20 sec rest
Weight Lifting
Every 15sec for 7min
1 Squat Clean 165/105
16min AMRAP
10x KBS (24/16)
10x R. OH Lunge (24/16)
10x SDHP (24/16)
10x L. OH Lunge (24/16)
10x Burpee over KB
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