2 Rounds
20 Calories on any machine
50ft Punters Walk
20 KB Swings
Partner WOD
20 AMRAP
P1: Run 200m
P2: AMRAP of:
1 Rope Climb
10 OHS 95lbs/65lbs
15 Bar Facing Burpees
3 Sets
15 DB Hammer Curls
15 Overhead Tricep Extensions
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 Band Pull Aparts
10 AMRAP
Run 1 Mile
w/ remaining time:
Max Pullups
10 AMRAP
Run 1 Mile
w/ remaining time
Max Bar Muscle-ups
2 Rounds
20 Calories on any machine
10 Turkish Getups
20 Jumping Lunges
15 AMRAP
12 Hang Power Clean 115lbs/75lbs
75 Double Unders
12 (ea) Single Arm DB Push Press 50lbs/35lbs
15 AMRAP
12 Hang Power Clean 135lbs/95lbs
75 Double Unders
12 (ea) Single Arm DB Push Press 70lbs/50lbs
2 Rounds
20 Calories on any machine
:30 Plank
10 Burpees
30 EMOM
1 – :45 Max Calorie Assault Bike
2- :45 Max Thrusters 75lbs/55lbs
3- :45 Max Toes to Bar
4- :45 Max Pushups
5- Rest
2 Rounds
20 Calories on any machine
50ft Walking Lunge
:30 Pigeon Stretch
:30 Couch Stretch
For time:
Row 2000m
100 Wall Ball 20lbs/14lbs
2 Rounds
20 Calories on any machine
50ft Crab Walk
20 (10ea) Side Plank Rotations
For Time:
30 Clean and Jerks, 135# / 95#
2 Rounds
20 Calories on any machine
50ft Punters Walk
20 KB Swings
Partner WOD
20 AMRAP
Run 400m
50 DB Snatch 50lbs/35lbs
100 Wall Ball 20lbs/14lbs
3 Sets
15 DB Hammer Curls
15 Overhead Tricep Extensions
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 Band Pull Aparts
10 AMRAP
Run 200m
10 HSPU
15 Chest to Bar Pullups
10 AMRAP
Run 200m
10 Strict HSPU
1 Pegboard Ascent
2 Rounds
20 Calories on any machine
10 Turkish Getups
20 Jumping Lunges
12 AMRAP
5 Wall Walks
10 Toes to Bar
50 Double Unders
12 AMRAP
50ft Handstand Walk
15 GHDSU
50 Double Unders
2 Rounds
20 Calories on any machine
:30 Plank
10 Burpees
30 EMOM
1 – :40 Max Calorie Assault Bike
2- :40 Burpees
3- :40 KB Swings 53lbs/35lbs
4- :40 Wall Ball 20lbs/14lbs
5- Rest