5 sets

3 Back Squats @tempo 42X1

WOD

15 minute AMRAP

15 KBS (55/35)

15 Burpees

(10+ rounds) 

5 sets

1 Power Clean + 1 Thruster + 1 Back Squat + 1 Thruster 

WOD

10 minute AMRAP

10 DB Snatch (5 each arm do not need to alternate) (40/20) 

20 Double Unders (2:1)

(10+ rounds) 

4 sets

25 Hollow rocks

25 Good Mornings 

WOD

3 rounds for time.

Run 400 meters

12 Deadlifts (185/135) (RX+ Bodyweight)

21 Box Jumps (20 inch for everyone) 

(12 minutes or faster) 

5 sets

3 Wall Walks

S/S 90 second dead hang

WOD

For time.

50 KBS (55/35)

50 Walking Lunge Steps

50 Push ups

50 Box Jumps (20/16) 

50 Knees to Elbows

50 Double Unders (3:1)

(15 minutes or faster) 

For time.

Row 1000 meters

WOD

10 rounds for time.

200 meter MB Run (20/14)

15 Wall Ball Shots (20/14)

*if you drop the ball, 15 squat penalty 

(28 minutes or faster) 

5 sets

20 Bulgarian Split Squat (foot on bench or a low box) (10 each leg) (add DBs in hands if able) 

WOD

3 rounds for time.

Run 400 meters

12 Deadlifts (185/135) (RX+ 225/155)

21 Burpees 

(18 minutes or faster) 

5 sets

3 Hang Power Cleans + 2 Push Press 

WOD

20 minute AMRAP

Run 400 meters

Max Pull ups

Happy Birthday, Vicky!! Get those birthday burpees in!!! 

5 sets

20 Single Arm DB Press (10 each arm) 

S/S 90 second wall sit 

WOD

For time.

21-18-15-12-9-6-3

Front Squats (135/95) (RX+ 155/105)

Weighted Sit ups (20/14) 

(20 minutes or faster) 

HERO FRIDAY

For time.

Run 1 mile

21 Clean and Jerks (155/105)

Run 800 meters

21 Clean and Jerks 

Run 1 mile

(35 minutes or faster) 

5 sets

3 Power Snatch + 3 Overhead Squats 

WOD

5 rounds for time.

10 Deadlifts (185/135) (RX+ 5 reps at 275/185) 

10 Handstand Push ups (sub for seated shoulder press or inversions) 

(8 minutes or faster)