3 Rounds

AMRAP in 3 mins

10 Squat thrust box jumps (4 Risers)
10 SA Power snatch 50/35 lbs Db

Rest 1 min

AMRAP in 3 mins

Farmers carry 45/30 lbs db’s 1 Lap / Sprint 1 Lap
10 Split jumps

Rest 1 min

AMRAP in 3 min

10 Sit ups
10 Push ups

Rest 1

Clean
(Work up to a heavy single)

Clean Pull
5×3 @ 93% (of that heavy single)

5 Rounds for time

9 Front squats 135/95
5 Strict pull ups

3 Rounds for time

15Ring push ups
25 Box jump step downs
20 KB Swings 55/35
50 DU
20 Hip extensions
30 lunges
Row 500 m

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-Choose a bench mark-

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AMRAP in 20 mins

5 Burpees
5 Squats
5 Push ups
5 Sit ups
5 Pull ups

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Box Squat
12×3 @ 60%

Complete for time

21-15-9

SDHP 95/65
K2 E’s

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1000 m row x 4

@ + 10-20 sec of 500 m split

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OH Squat
7 x2

or

Deadlift
7×2 w 3 sec tempo

4 Rounds for time:

4 MU’s
25 KB swings 55/35

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Complete for time

21-15-9

DU
SA Power snatch 50/35 lbs db

21-15-9

Box jump
Slam ball 20/16

21-15-9

Row (Cals)
Sit ups

21-15-9

Db squat thrust 45/25 lbs db’s
Squat

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Front Squat
6×1
(MEBB percentage)

70%
77%
85%
93%
100%
100% +

4 Round for max reps

Floor press BW
Strict pull ups

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Choose one/ several of the following

30 MU for time

5 G to OH 145/95
5 Rope climbs
4 G to OH 165/105
4 Rope climbs
3 G to OH 185/115
3 Rope climbs
2 G to OH 205/125
2 Rope climbs
1 G to OH 225/135
1 Rope climb

Row 5 Km

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Box Squat
12×3 @ 55%

“Fran”

21-15-9

Thrusters 95/65
Pull ups

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AMRAP in 25 mins

5 TGU 50/35 lbs db
10 Weighted Step ups 45/30 lbs Db
15 H.SDHP 75/55
20 Squats

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OH Squat
5×3

or

Deadlift
5x w 3 sec tempo

Row 2000 m all out!

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For time:

10 G to Oh 155/115
20 Burpees
30 Box Jump step downs
40 Wall balls 20/16
50 DU’s
60 Jumping pull ups
70 Sit ups
8 Laps Farmers carry 50/35 lbs Db’s

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Front Squat
5×3
(MEBB percentage)

63%
70%
77%
85%
93%

AMRAP in 10 mins

15 Power snatch 75/55
15 Push ups

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3 Rounds

AMRAP in 3 mins

3 Deadlifts
3 H. Power cleans
3 Push press
75/55

Rest 1 min

AMRAP in 3 mins

5 Burpee pull ups
10 KB swings 55/35

Rest 1 min

6 Lateral step over (5 Risers)
6 Sit ups
6 Squats

Rest 1 min

Paleo Challenge @ 11 am

Row 3 km

Every 2 Mins perform 7 Burpees

Before, or after:

20 mins SMR

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-Hopper WOD-

(Chipper style)

Box Squat
12×3 @ 50%

5 Rounds for time:

8 Squat clean 135/95
4 HSPU

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Complete for time:

3 Rounds:

12 SDHP 95/65
30 Sit ups

3 Rounds:

15 Kb swings 55/35
20 Box jump/step downs

3 Rounds:

Row 250 m
30 Du’s

3 Rounds:

25 Squats
15 Push press 45/30 lbs db’s

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OH Squat
5×5

or

Deadlift
5×5 w 3 sec tempo

Complete a max set of pull ups:

Rest 10 Sec

Complete 50% of the reps from your first set

Rest 10 sec

Finish up to 50 reps in 3-7 Rep sets

Rest 3 mins

Complete 21-15-9

“Rapid fire” Burpees

in unbroken Sets

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AMRAP in 25 mins

Add 1 rep to each round:

Dumbell Get up and step over ( 5 risers)45/30 lbs db
Reverse burpee
Man maker 35/20 lbs db’s

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Front Squat
5×5
(MEBB percentage)

55%
63%
70%
77%
85%

Complete for time

21-15-9

Ring dips
Deadlifts 225/155

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-Choose a benchmark-

Snatch

(Work up to a heavy single)

Using that heavy single:

3×3 @ 85%

3×2 @ 93%

Snatch Pull

4×3 @ 90 %

Complete for time

10-1

Burpee power cleans 135/95
Weighted sit ups w/ anchors 45/30 lbs db

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3 Rounds for time:

Run 10 Laps

3 Rounds
5 G to OH 135/95
15 Wall balls 20/16

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Jerk
7×1

(Work up to a heavy single)

500 m Row all out:

Then

X 5 @ 75-80%

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Complete for time

“Dirty Dozen”

25 Lunges
20 Pull ups
50 Box jumps
20 DU
25 Ring dips
20 K2E’s
30 KB Swings 55/35
30 Sit ups
20 H. Squat cleans 35/20 lbs db’s
25 Hip extentions
30 Wall balls 20/16
3 Rope climbs

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Clean
(Work up to a heavy single)

Using that heavy single:

3×3 @ 85%

3×2 @ 93%

Clean Pull

4×3 @ 90 %

8 Rounds for time:

5 Strict pull ups
10 H.R Push ups
15 Squats

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