For Time:

Calorie Row [30/25]

15 Ring Dips

Assault Bike Calories [30/25]

15 Ring Dips

550m Run

15 Ring Dips

100 DUs

15 Ring Dips

Strength: 5x5 Back Squat at 80% of 1RM


Accessory: 40 Good Mornings [75/55]


8 Min EMOM:
6 DB Thrusters [35/20]
6 Burpees

16 Min AMRAP

10 Bent Over Barbell Rows

10 Hang Power Cleans

400m Run

Barbara (4 intervals)

20 Pullups
30 Pushups
40 Sit ups
50 Air Squats

3 min rest after each completed interval

Filthy Fifty

3 Rounds of

2 min Max Effort on Ski Erg

2 min Max Effort on Assault Bike

2 min Max Effort on Erg

2 min Rest

Strength: Snatch - 6x2 at 75%

Accessory: Snatch Grip DL - 3x10 at 60%

For Time:

12-9-6

Hang Power Snatch [95/65]

Ovhd Squat

Strength: FS - 5x5 at 80%

Accessory: 30 Weighted Bulgarian Split Squat*

*30 ea leg - yea that's right

WOD: 5 RFT

10 Slamballs

10 V-Ups

10 Push-Ups

10min AMRAP

100m Sprints*

*Jog back to start and go again - the jog back is your active recovery

Rest 2min then

10min AMRAP

1 Rope Climb

5 HSPUs

30 DUs

Strength: C&J - 5x3 at 70%

Accessory: Sots Press - 5x5

For time:

21-15-9

Calorie Row

DB Snatch [50/35]