WOD

Front Squats

5-4-3-2-1

12 MIN AMRAP

20/15 Cals

15 Russian Swings

10 Burpees Over the rower

WOD

10 MIN AMRAP ascending ladder

10-15-20-25-30 Cal Row

5-10-15-20-25 T2B

as many rounds as possible

Rest 5 MINS

10 MIN AMRAP Ascending ladder

Assault Bike

3-6-9-12-15

Power Clean

2-4-6-8-10

WOD

5x3 Deadlifts

Then

3 Rounds For time

Row 500 M

12 BW Deadlifts

21 Wall Balls

WOD

Front Squats

5x3

Bench Press

5x3

Box Step Ups

3x8-12

Skull Crushers

3x8-12

GHD Situps

3x8-12

WOD

5 Rounds

20 Burpees

50 FT walking Lunge

10 Right arm push Presses

50 FT Walking lunge

10 Left ARM Push Presses

WOD

20 MIN Every Min ON the MIN

1. Cal Assault Bike

2. Prowler Push

3.Shuttle Sprints

4.V-Ups

WOD

4 Rounds

Max BW Bench Press

MAX T2B

MAX DU IN 1 MIN

Rest 3 MINS After each round

WOD

Build Up to 70- 80% Then

1 min to complete 5 Deadlift @ 70-80 %

rest reminder of the minute

then you will have 1 min to do 5 Strict HSPU

rest reminder of the minute

x8

After Party

Back extensions

3x8

DB Side bends

3x10

3 Rounds For Time

30 Burpees

30 Dumbbell Walking Lunges

30 Dumbbell Snatches Alternating