WOD

Strength/Weightlifting
Every 90 seconds, 6 Sets
1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead

Conditioning
15 Strict Handstand Push-Ups
45 Power Cleans 95/65lb, 43/30kg
15 Strict Handstand Push-Ups

Rest 3:00 minutes

15 Box Jumps 30/24”
30 Shoulder to Overhead 115/75lb, 52/34kg
15 Box Jumps 30/24”

Time Domain: 4:00-6:00 / Couplet, 11:00-15:00
Time Cap: 17:00 Running Time

Strength and Stability
12:00 minute EMOM
Ninute 1: 5 Pause Back Squats (2sec) @ 7 RPE
Minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 53/35lb, 24/16kg
Minute 3: Rest

Conditioning
3 Rounds for Time
42 Wall Balls 20/14lb, 10/9ft
21 Toe to Bar

Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes

Olympic Lifting
Take 15:00 minutes to Find a 1RM Snatch

Conditioning
4 Sets, For Max Calories
2:00 minute AMRAP, 1:00 minute Rest
12 Alternating Dumbbell Hang Snatch
12 Single Dumbbell Step-Overs 24/20”
-Max Calorie Echo Bike in the Remaining Time

Load: 50/35lb, 22.5/15kg

Score = Total Reps (Calories + Dumbbell Reps)

Conditioning
15:00 minute EMOM: For Completion
Minute 1: 15-12-9-6-3 Deadlifts
Minute 2: 10/8 Strict Pull-Ups
Minute 3: 75 Double Unders

Barbell Loads: 50-55-65-70-75%

Optional Finisher
10 Sets For Time
15/10 Unbroken Push-Ups

Rest as needed

Level 2:
10 Sets x Unbroken Reps
Rest 1:00 minute between sets

Level 1:
10:00 minute EMOM
5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)

SunDay FunDay!!!
40:00 minute EMOM
Minute 1: 1/1 Turkish Get-Up
Minute 2: 10 Bench Press
Minute 3: 16 Kettlebell Plank Pull-throughs
Minute 4: Max Calorie Ski Erg
Minute 5: Rest

Load: Choice
Suggested
KB: 53/35lb, 24/16kg
Barbell: 135/95lb, 61/43kg

Partner Workout!!! 👬👭👫
Buy-in: 80 Wallballs
60 Strict Press (95/65)
40 Sit-ups
400m run/per partner (I go, you go)
60 Push Press (115/75)
40 sit-ups
400m run per partner
60 Push Jerk (135/95)
40 sit-ups
400m run per partner
Cash-out: 80 Wallballs

Time Domain – 32:00 – 36:00
Time Cap – 38:00

Strength
Take 20:00 to find your 1 rep max Deadlift

Conditioning
12 minute AMRAP
2 Dual Dumbbell Deadlifts
2 Dual Dumbbell Box Step-overs
30 Double Unders
4 Dual Dumbbell Deadlifts
4 Dual Dumbbell Box Step-overs
30 Double unders
6 Dual Dumbbell Deadlifts
6 Dual Dumbbell Box Step-overs
30 Double Unders

8,10, 12, 14, etc…

Conditioning
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk
7/5 Strict Pull-Ups
50ft Farmer’s Carry 53/35lb, 24/16kg
Rest 1:00 minute after every 2 Rounds

Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes

Strength
6 sets every 2:00
3 Overhead Squats

*Build to a moderate heavy weight

Conditioning
“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)

Time Domain: 11:00 – 15:00
Time Cap: 17:00

Gymnastics Skills
10:00 minute EMOM
Unbroken Toe to Bar Test

Quarterfinals athletes: Keep volume minimal and just work on quality linked sets of 5-7 reps

Conditioning
10:00 minute AMRAP
20/15 Calorie Row
20 Russian Kettlebell Swings
20/15 Push-Ups