WOD

Run 400 M

21 HSPU

Run 400 M

15 HSPU

Run 400 M

9 HSPU

every time you drop from the HSPU Run a 200 M

25 Min CAP

WOD

Reverse Annie

50-40-30-20-10

Abmat Sit-ups

DU

at 12 min mark

3 rounds

20 pushups

30 air squats

for time

In teams of 2

Accumulate 175/200 calories on the assault bike

AND

10 Rounds

12 Pullups

16 Pushups

24 Air Squats

*partners will alternate stations as desired

*every 2 mins everyone will stop and do 5 burpees

WOD

25 Mins

1.Max cal Assault Bike

2. 6-10 DB Snatches

3.Max Situps

4.8-12 Burpees

5. Rest

WOD

20 MIn AMRAP

30/25 Cals

20 Wall Balls

15 KB Swings

WOD

20 MIN EMOM

1st Min 1 Clean+ 1 Front Squat + 1 Jerk

2nd Min 30-40 Secs Of DU

After Party

1000 M Row

or

45/35 Cals On Assault Bike

WOD

5 Rounds

Max Bench press

Max T2B

Rest 3-4 MINS

After Party

30 Sec Russian twist

30 Sec Plate Toe Touch

x2-3

WOD

4 rounds

Run 400 M

20 Burpees

10 Hang Cleans

WOD

Deadlifts

5x2-3 80-85%

Bench Press

3x8-12 @ 70-75%

Band Tricep Extensions

3x20

Box Step Ups

3x8-12

Russian Twist

3x20