Category: WOD

EMOM for 7 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 7 mins.

AMRAP 12 mins: Power Snatches, Wall Balls and Row Cal

Complete as many rounds as possible in 12 mins of:
5 Power Snatches, 95/65 lbs
10 Wall Balls
12/10 Row Calories

AMRAP 20 mins: C2B Pull-ups, Hand Release Push-ups, and Air Squats

Complete as many rounds as possible in 20 mins of:
4 Chest-to-bar Pull-ups
7 Hand Release Push-ups
15 Air Squats

Bench Press 5-5-5-5

Bench Press 5-5-5-5

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

Solo WOD: 2 RFT: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

2 rounds for time of:
Run, 200 m
12 Overhead Squats, 95/65 lbs
24 AbMat Sit-ups
36 Double Unders
12 Sumo Deadlift High-pulls, 95/65 lbs
24 Box Jump Overs, 24/20 in

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

For time:
Partner Run, 800 m
50 Overhead Squats, 95/65 lbs
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls, 95/65 lbs
100 Box Jump Overs, 24/20 in

* Alternate work and rest; one partner works at a time
* Run 800m as a team

15-12-9-6-3: Toes-to-bars, Push Press, and Lateral Burpees

15-12-9-6-3 reps, for time of:
Toes-to-bar
Push Press, 115/80 lbs
Lateral Burpee Over Bar

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

5 RFT: Ring Dips, Rows and Front Squats

5 rounds for time of:
10 Ring Dips
Row, 250 m
5 Front Squats, pick load

Front Squat (Pause 2 Sec On First Rep) 3-3-3

Front Squat (Pause 2 Sec On First Rep) 3-3-3

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

Clean & Jerk: 6 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

2026 Service Cup Event 3A

For time:
10 Shuttle Runs, 50 ft
15 Clean & Jerks, 135/95 lbs
10 Shuttle Runs, 50 ft
12 Clean & Jerks, 135/95 lbs
10 Shuttle Runs, 50 ft
9 Clean & Jerks, 135/95 lbs
10 Shuttle Runs, 50 ft
9 Clean & Jerks, 135/95 lbs

Time cap: 15 mins

Thruster 2RM

Record your best Thruster 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

FT: 4x Bike Cal and Wall Balls; Burpee Box Jumps; 4x Run and Wall Balls

For time:
4 rounds of:
12/10 Bike Calories
12 Wall Balls, 20/14 lbs
— then —
20 Burpee Box Jumps, 24/20 lbs, 24/20 in
— then —
4 rounds of:
Run, 200 m
12 Wall Balls, 20/14 lbs

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

FT: Rows; 5x Deadlifts and Chest-to-bar Pull-ups

For time:
Row, 1000 m
— then —
5 rounds of:
9 Deadlifts, 225/155 lbs
9 Chest-to-bar Pull-ups

Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
Team Run, 200 m
10 Power Cleans, 135/95 lbs
12 Lateral Burpee Over Bars
12 Alternating Single Arm Dumbbell Snatches, 50/35 lbs

Solo WOD: AMRAP 14 min: Run, Power Cleans, Lateral Burpees, and Alt DB Snatches

Complete as many rounds as possible in 14 mins of:
Run, 200 m
5 Power Cleans, 135/95 lbs
6 Lateral Burpee Over Bars
6 Alternating Single Arm Dumbbell Snatches, 50/35 lbs

Front Squat (Pause 2 Sec On First Rep) 4-4-4

Front Squat (Pause 2 Sec On First Rep) 4-4-4

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

FT: Run, Kettlebell Swings, Kettlebell Goblet Squats, and Run

For time:
Run, 800 m
42 Kettlebell Swings, 53/35 lbs
21 Kettlebell Goblet Squats, 53/35 lbs
30 Kettlebell Swings, 53/35 lbs
15 Kettlebell Goblet Squats, 53/35 lbs
18 Kettlebell Swings, 53/35 lbs
9 Kettlebell Goblet Squats, 53/35 lbs
Run, 800 m