Focus:
Death by Toe to Bar
Beginning with 1 T2B and increasing
by 1 every min until the 12 min mark

*If eliminated begin 5 – 10 Push ups
every min until the 12 min mark.

* If doing hanging knee raises double the
reps.

WOD:
Strength Day
Bench Press
5-5-3-3-1-1
Find a Heavy Single

Finisher

3min Max Burpees

3min Max Russian Twists

Focus:
Run
4x400m
Rest 2 minutes between

WOD:
2 Rounds
200m Run
28 Db Front Rack Reverse Lunges
21 GHD Sit ups
14 Push Ups
7 Ring Muscle Ups

Recovery:

10min Stretch

2min Puppy Stretch

2min Seated Straddle

2min Child Pose

2min Cobra

1min Twisted Cross Left

1min Twisted Cross Right

Focus:
Death by Strict Pull Ups
Beginning with 1 pull up and increasing
by 1 every min until the 10 min mark

*If eliminated begin 10 Air Squats
every min until the 10 min mark.

WOD:
24 min EMOM
Min 1 – 2 x 3 Point Shuttle Run
Min 2 – 10 Russian KB Swings 32/24
Min 3 – 10 HSPU
Min 4 – Rest

Finisher:
10 min Row or run

Focus:
6 Sets
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Clean

Ring Dip Technique + Progressions

WOD:
Elizabeth
21 -15 – 9
Cleans 135/95
Ring Dips

Accessory
MU Transitons
5mins

Focus:
Sumo Deadlift
4 – 4 – 4 – 4 – 4

WOD:
Fight Gone Bad
3 Rounds
1 min Wall Balls 20/14
1 min SDLHP 75/55
1 min Box Jumps 24/20
1 min Push Press 75/55
1 min Row
1 min Rest

(17 mins)

Recovery:
ROMWOD

Focus:
Overhead Squat
3 – 3 – 3 – 3 – 3

WOD:
20 Min AMRAP
6 T2B
9 Burpees
12 Ground to OH with Plate 45/25
200m Run

Finisher
2 Rounds
500m Row
Rest 1:1

Focus:
8 x 250m Row Sprints
rest while partner rows

WOD:
10 min AMRAP
40 DU’s
30 Alt V-Ups
20 Walking Lunges
10 Pull Ups

Recovery:
Spanish Squats x 100
Plus
Body Tempering for 3-5mins

Focus:
6 Sets
1 Power Clean
1 Push Jerk
1 Split Jerk

Build to workout weight

WOD:
E4MOMx5
12 Cal Row
9 Jumping Lunges
6 Power Cleans 155/105lbs
3 Jerks 155/105lbs

Recovery:
10 Min Bike, walk or light run