Focus:
Hang Power Cleans
4 – 4 – 4 – 4

Power Cleans
3 – 3 – 3 – 3

Clean Pulls
2 – 2 – 2 – 2

WOD:
Death By Cleans (Power or Squat)
Begin with 1 rep and increase by 1 rep
every min.
*16 mins total

*once elminated begin 5 – 10 burpees
every minute until the 16 min mark.

Focus:
Box Squat
5 – 5 – 3 – 3 – 1

WOD:
21 – 15 – 9
MedBall Cleans
Push Ups
Sit Ups with MedBall

Focus:
9 min EMOM
Min 1 – ME Strict Pull Ups
Min 2 – ME Hang on Rig
Min 3 – ME Handstand Walk

WOD:
In Teams:
150/125 Cals C2 Bike
150/125 Cals Row
150/125 Cals Echo Bike/ Assault Bike
150/125 Cals SkiErg
200m Run * 50m walk if not running

Your team has to reach 150/125 Cals on each piece
of equipment.

*Line the machines up in a row, team members
rotate through daisychain style switching machines
one team member runs 200m and you switch when
then return from run. **Works best with teams of 5 to 6.

Focus:
Banded Shoulder Press
3 – 3 – 3 – 3 – 3

WOD:
Broken Jackie, should be a sprint
5rds
200m Row
10 Thrusters 45/35
6 Pull ups

Finisher
100 Push ups or Banded Hamstring Curls for time

Focus:
5 Sets
1 Deadlift
1 Hang Power Snatch
1 Power Snatch
1 Snatch
1 OHS

WOD:
18 Min EMOM
Odd: 3 Snatch 155/105
Even: 10 Box Jumps 24/20

Accessory
100 Banded Pull Aparts
50 Banded Lat oull downs
25/25 Banded tricep extension

Focus:
Beep Test

Once eliminated Row or C2Bike until everyone is done

WOD:
12 min AMRAP
400m Run
10 Push Ups
20 Sit Ups
30 Back Ext.