Deficit Clean Pull (1.5”) 5×3
Partner WOD
15’ AMRAP:
7 Box Jumps (24/20”)
7 Deadlifts (80/55kg)
7/5 Cal Echo Bike
(1 Partner works at a time. Alternate after each full round.)
(Solo Version = 3’ AMRAP/3’ Rest x 3 Rounds)
Rx+ = 30/24”, 100/70kg
Midline Stability – […]
Snatch BTN Push Press + OHS 5×3+3
45” on/45” off, Alternating x 3 Rounds Through:
1. AMRAP Thrusters (45/30kg)
2. AMRAP Pull-ups
(Thrusters must be taken from the floor.)
Score = Total Thrusters + Total Pull-ups
Arm Farm – 3 Sets:
10 DB Hammer Curls
15 DB […]
Cardio Party
4’ On/2’ Off x 6 Rounds, Alternating (3 Each):
1. Run 300m (1 Lap around building)
Then, AMRAP
12 SA KB Snatch (6e)
9 Ab Mat Sit-ups
6 Box Jump-Overs
2. Run 300m
Then, AMRAP
12 Sit-Throughs (6e)
9 KB Swings
6 Candlestick Roll-ups
(Self-select KB loads and box […]
Back Squat Waves 5, 4, 3, 5, 4, 3
(2nd Wave of 5/4/3 should be heavier than the 1st.)
Dive-Bomber Push-ups 4×6-10
False Grip Ring Rows 4×8-12
10’ AMRAP
10 Toes to Bar
15 Wall Balls (20/14#)
20 Double-Unders (Scale to 40 Singles)
Hang Power Snatch (AK) EMOM
Min 1-3: 3 Reps (Light Load)
Min 4: Off
Min 5-7: 2 Reps (Moderate Load)
Min 8: Off
Min 9-11: 1 Rep (Heavy Load)
Rowing Intervals – E3MOM x 5 Sets:
500/400m Row
(Score = Slowest set)
Midline Stability – 3 Sets:
10-15 Rower Pikes
10-15 […]
Power Clean + Clean (E2MOM) 6×1+1
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: Floor
Front Squat + Jerk (E2MOM) 3×1+3, 2×1+2
For Time: (10’ Cap)
Buy-in: 40yd SA DB OH Walking Lunge
Then, 10-8-6-4-2
SA DB C&J (40/25#)
Super Burpees over the DB
Cash-out: 40yd SA DB […]
Clean Pull 2×3, 3×2
4’ On/2’ Off x 3 Rounds:
4 Toes to Bar
6 Deadlifts (80/55kg)
8 Box Jumps (24/20”)
Rx+: 6 T2B + 6 DL (100/70kg) + 6 BJ (30/24”)
Midline Stability – 3 Sets
6e DB Turkish Sit-ups
12e DB Side Bends
Thruster (Clean from floor on each set) 10, 8, 6, 4, 2
Chin-ups (Wtd.) 5×4-6
4 Rounds for time: (10’ Cap)
8 Super Burpees
10 Wall Balls (20/14#)
12 KB Swings (32/24kg)
Body Armor – Partitioned any way:
30 Straight Bar Curls
40 BB BO Rows
50 Band Tricep […]