Category: WOD

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set

6 RFT: Double Unders, Air Squats, and Deadlifts

6 rounds for time of:
30 Double Unders
20 Air Squats
10 Deadlifts, 225/155 lbs

FQ: Muscle-up Practices and Handstand Walk Practice

For quality:
Muscle-up Practice
Handstand Walk Practice

AMRAP 12 mins: Ring Dips, Pull-ups and Box Jumps

Complete as many rounds as possible in 12 mins of:
6 Ring Dips
12 Pull-ups
18 Box Jumps, 24/20 in

Checkout: 3 RFT: AbMat Sit-ups and Alt V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall Balls

For time:
50/35 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Wall Balls

Team WOD: FT: Row Calories; 4x Partner Wall Balls and Alt DB Snatch

For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls, 20/14 lbs
30 Alternating Dumbbell Snatches, 50/35 lbs

Front Squat 5-5-5

Front Squat 5-5-5

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

AMRAP 12 mins: DB Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters, 35/25 lbs
1 Rope Climb, 15 ft

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.

3 RFT: Row, Push Press, and Run

3 rounds for time of:
Row, 500 m
20 Push Press, 95/65 lbs
Run, 400 m

Alternating Front Rack Lunge 6-6-6

Alternating Front Rack Lunge 6-6-6

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

FGB Style: Hang Power Cleans, Box Jumps, and Alt Front Rack Reverse Lunges

4 rounds, 1 min per station, for max reps of:
Hang Power Clean, 95/65 lbs
Box Jump, 24/20 in
Alternating Front Rack Reverse Lunge, 95/65 lbs
Rest 1 min

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

Pt. 1: Alt EMOM 20 mins: Power Snatches, Double Unders, Toes-to-bars, and Rows

Every 1 min for 20 mins, alternating between:
6 Power Snatches, 115/85 lbs
30 Double Unders
10 Toes-to-bars
Row, 150/125 m

Pt. 2: EMOM for 6 mins: Snatch

1 Snatch, pick load

Every 1 min for 6 mins.

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set

7 RFT: C2B Pull-ups, Deadlifts and Push-ups

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts, 225/155 lbs
7 Push-up (hand release)s