Fitness and Performance

1. Push Press
5×3 at same weight

2. For Time
Run 1 Mile
Bike 1 Mile

(Cals burned during the mile on bike count towards cal challenge)

Fitness and Performance

18 min AMRAP
Buy in:
100 burpees
Remaining time AMRAP
8-Pull-ups
2-Bear Complex 135/95

(1 bear complex is: power clean+front squat+push press+back squat+behind the neck push press)

(Fitness can do 5 thrusters)

Fitness and Performance

1. 14 min E2MOM
8-Back Squats +5-12.5lbs

Squats are THE workout today. These should be a true test. If you want to get stronger stop sandbagging.  We go to 6 reps next week

2. For Time
30-20-10
Kb Swings 53/35
Double unders
ABMAT Situps

Fitness

5 rounds
200m Run
10-Dumbell S2O 50s/35s
6-Chest to bar pullups

Performance

5 rounds
200m Run
10-Dumbell S2O 50s/35s
3-Bar Muscle Ups

Great opportunity to catch up on bike calorie challenge after the WOD

Fitness and Performance

2 person Team
Split as needed

(35 min cap)
100-Double Unders
90-Back Squat 95/65
80-Cal Row
70-Deadlift 95/65
60-Cal Bike
50-Front Squats 95/65
40-Cal Ski
30-Power Cleans 95/65
20-Thrusters 95/65
10-Power Snatch 95/65

Fitness and Performance

Partner 2 person team
Split as needed

OR

go INDIVIDUAL
3 rounds
1000m row
30-wallballs 20/14
12-Cleans 135/95

Fitness and Performance

1. Push press
3×7 all 3 working sets at same weight

2. For time
50-Pushups
50-Front Squats 95/65
50-STO 95/65
50-Box jumps 23/20

Fitness and Performance

1. 14 min E2MOM
8-Back squat add 7.5-12.5lbs over last week

2. 21-15-9
Cal bike
Thrusters 75/55
Pullups

Fitness and Performance

1. Partner WOD
Leapfrog movements
24 min AMRAP
100m run
10-Power Snatch 95/65(fitness can do kb swings)
15-Situps
40-Double unders
10-Bench Press(use a weight both partners can do unbroken)

Fitness and Performance

1. Push Press
5×5

2. For time
15-Stone over shoulder 100/75
400m Run
40-Walking Lunges 50s/35s
400m Run
30-KB Swings 53/35
400m run
2-Rope Climb
400m Run
25-box jump overs or step overs
200m Run