“Tabata” Assult bike Row Ski

Strength:Snatch 60% 1×3, 65% 1×2, 70% 1×3 WOD:4 Rounds for time of:30 Wallballs 20/10 @ 10/9′40 Box Jump Over 24/20″200m Run 24 mint time cap.

Strength:Front Squat Med/Heavy Single WOD:15 min AMRAP of:10 Handstand Push-Ups50 Double Unders10 Clean & Jerks 135/95

Strength:Clean & Jerk 75% x1, 78% x1, 80% x1, 75% 1×2 WOD:For time:800m Row1-1 Rest400m Ski1-1 Rest200m Row

Strength:Snatch 75% x1, 78% x1, 80% x1, 75% 1×2 WOD: 19.4For total time:3 rounds of:  10 snatches 95/65  12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of:  10 bar muscle-ups  12 bar-facing burpees Time cap: 12 minutes

WOD:“Tabata” Wall RunsHollow Rocks Back ExtensionsPistols Run 8 intervals of 20 seconds on, 10 seconds off for each movement in order. Score is total reps.

Strength:Clean & Jerk (65% x2, 70% x2, 75% x1) x3 WOD:12 Minute AMRAP of:50 Double Unders15 Kettlebell Swings 53/3520: Second L-Sit Hold

Strength: Snatch (65% x2, 70% x2, 75% x1)x3 WOD:12 Minute EMOM of:15 Sumo deadlift High-Pulls 95/6512 Burpee Over The Bar200m Row

Strength:Power Jerk 80% 2×3 WOD:7 Minute AMRAP of:4 Burpees 20 Double Unders 1 Thruster 165/115

WOD: 19.3For time:200-ft. Dumbbell overhead lunge50 Dumbbell box step-ups50 Strict handstand push-ups200-ft. Handstand walk 50/35. dumbbell, 24/20-in. box Time cap: 10 minutes

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