Warm Up

400m Run
20 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Abv Knee Pwr Cleans + 5 Front Squats @ 60%

 

B) WOD

5 Min Amrap:

5 Shoulder to Overhead 165/115
7 C2B Pull Ups

3:00 Rest

5 Min Amrap:

4 Box Jumps 30/24
6 Hang Power Cleans 165/115

 

Warm Up

400m Run
10 Iron Cross
20 Pass Throughs

 

A) Strength/Skill

Warm Up Movements

 

B) WOD

“Filthy Fifty”

50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kb Swings 45/35
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings 45/35
50 Wallballs 20/14
50 Burpees
50 Double Unders

 

Warm Up

400m Run
:30 Samson
15 Good Mornings

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Pwr Pos Clean + 3 Pwr Jerks @ 55%

5 Min EMOM
5 Push Press @ 65%

 

B) WOD

12 Min Amrap:

Deadlift 225/155
5 Burpees
7 Toes to Bar

Deadlifts start at 1 and each round they
go up by 1 for the 12 minutes 1,2,3,4,5…..

 

Warm Up

400m Run
10 Scorpions
20 Walking Lunges w/ Twist

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Pwr Snatch + 2 Ovh Squat @ 70%

 

B) WOD

15 Min Amrap:

10-8-6-4-2

Hang Power Cleans
Bar Over Burpees
Toes-to-Bar

Starting Weight is 95/65, after you complete 10-8-6-4-2
you add weight 115/75 and then do 10-8-6-4-2 again,
if you complete that before the 15 mins is up then you
add weight again 135/85 and so on until the end of
the 15 mins.