Category: Beyond the Whiteboard

Pt. 1: Alt EMOM 18 mins: Shuttle Runs, Wall Balls, and Crossover Single Unders

Every 1 min for 18 mins, alternating between:
6 Shuttle Runs, 50 ft
12 Wall Balls, 20/14 lbs
24 Crossover Single Unders

Pt. 2: E3MOM 15 mins: Back Squat

3 Back Squats, pick load

Every 3 mins for 15 mins.

Front Squat 2-2-2

Front Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Death By Row Cal : 1 rep + 1 rep / 1 min

Death By Row Calorie

With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.

1 Push Press + 2 Push Jerk 1-1-1-1

1 Push Press + 2 Push Jerk 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Strict Pull-ups, Push Press and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push Press, 95/65 lbs
15 AbMat Sit-ups

Team WOD: FT: Power Clean Ladder and Runs

For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m

Solo WOD: FT: Power Clean Ladder and Runs

For time:
20 Power Cleans, 135/95 lbs
Run, 600 m
15 Power Cleans, 155/105 lbs
Run, 400 m
10 Power Cleans, 185/125 lbs
Run, 200 m

Pt. 1: 4 RF-ME / 1 min Stations: Row Cal, Wall Balls, Alt DB Snatches, and Double Unders

4 rounds, 1 min per station, for max reps of:
Row Calorie
Wall Ball, 20/14 lbs
Alternating Dumbbell Snatch, 50/35 lbs
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Pt. 2: EMOM for 5 mins: Hang Power Snatch

3 Hang Power Snatches, pick load

Every 1 min for 5 mins.

Shoulder Press 1-1-1-1

Shoulder Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 12 mins: Wall Walks, Chest-to-bar Pull-ups, and Single Arm DB Overhead Walking Lunges

Complete as many rounds as possible in 12 mins of:
4 Wall Walks
8 Chest-to-bar Pull-ups
12 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs

Optional Checkout: Abs and Box Jumps

For time:
10 V-ups
10 Box Jump Overs, 24/20 in
20 Medicine Ball Sit-ups, 14/10 lbs
20 Box Jumps, 24/20 in
30 AbMat Sit-ups
30 Box Step-ups, 14/10 lbs, 24/20 in

Front Squat 3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 12 mins: Rows, Power Cleans and Front Squats

Complete as many rounds as possible in 12 mins of:
Row, 250 m
8 Power Cleans, 135/95 lbs
6 Front Squats, 135/95 lbs

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

AMReps 7 mins (1,2,3,…): Deadlifts and Handstand Push-ups

As many reps as possible in 7 mins of:
1 Deadlift, 225/155 lbs
1 Handstand Push-up
2 Deadlifts, 225/155 lbs
2 Handstand Push-ups
3 Deadlifts, 225/155 lbs
3 Handstand Push-ups
…
Continue adding 1 rep each round to each movement until time expires.