WOD:
L3:
4 ROUNDS FOR TIME
75 Double Unders
400m Run
30/25 Cal Row

L2:
4 ROUNDS FOR TIME
50 Double Unders
400m Run
25/20 Cal Row

L1:
4 ROUNDS FOR TIME
75 Single Unders
400m Run
20/15 Cal Row

WOD:
L3:
EMOM X 28
MIN 1: 12 DB Goblet Squats (50/35)
MIN 2: 12/10 Cal Bike
MIN 3: 12 Alt DB Hang Power Snatch
MIN 4: Rest

L2:
EMOM X 28
MIN 1: 12 DB Goblet Squats (35/20)
MIN 2: 10/8 Cal Bike
MIN 3: 12 Alt DB Hang Power Snatch
MIN 4: Rest

L1:
EMOM X 28
MIN 1: 12 DB Goblet Squats (20/15)
MIN 2: 8/6 Cal Bike
MIN 3: 12 Alt DB Hang Power Snatch
MIN 4: Rest

WOD:
L3:
AMRAP X 15
10 Deadlifts (225/155)
15 Box Jumps (24/20)
10 C2B Pull-Ups

L2:
AMRAP X 15
10 Deadlifts (185/125)
15 Box Jumps (24/20)
10 Pull-Ups

L1:
AMRAP X 15
10 Deadlifts (135/95)
15 Box Step Ups (24/20)
10 Ring Row

Strength:
HEAVY SINGLE POWER CLEAN IN 15 MIN.
THEN 4 X 2 @ 70%

WOD:
FOR TIME
L2 & L3:
50-40-30-20-10
Sit-Ups*
Air Squats
200m Sprint after each set

L1:
40-30-20-10
Sit-Ups*
Air Squats
200m Sprint after each set

WOD:
L3:
EVERY 5 MIN X 4 ROUNDS
12/10 Cal Bike
10 Hang Squat Snatch (115/80)
10 Burpees
12/10 Cal Bike
-Rest 2 Min b/t Rounds-

L2:

EVERY 5 MIN X 4 ROUNDS
10/8 Cal Bike
10 Hang Squat Snatch (95/65)
10 Burpees
10/8 Cal Bike
-Rest 2 Min b/t Rounds-

L1:
EVERY 5 MIN X 4 ROUNDS
8/6 Cal Bike
10 Hang Squat Snatch (75/50)
10 Burpees
8/6 Cal Bike
-Rest 2 Min b/t Rounds-

WOD:
L3:
AMRAP x 20 MINUTES
1500/1200m Row
30 Russian KB Swings (70/53)
30 Sit-Ups

L2:
AMRAP x 20 MINUTES
1500/1200m Row
30 Russian KB Swings (53/35)
30 Sit-Ups

L1:
AMRAP x 20 MINUTES
1500/1200m Row
20 Russian KB Swings (35/26)
20 Sit-Ups

Strength:
Push Press
5-5-5-5-5

WOD:
‘FRAN’
L3:
21-15-9
Thrusters (95/65)
Pull-Ups

L2:
21-15-9
Thrusters (80/50)
Jumping Pull-Ups

L1:
21-15-9
Thrusters (65/33)
Ring Rows

WOD:
L3:
1 Mile Run
80 Double Unders
21 Hang DB Power Cleans (53/35)
800m Run
60 Double Unders
15 DB Hang Power Cleans (53/35)
600m Run
40 Double Unders
9 DB hang Power Cleans (53/35)
400m Run

L2:
800m Run
60 Double Unders
21 Hang DB Power Cleans (35/20)
600m Run
40 Double Unders
15 DB Hang Power Cleans (35/20)
400m Run
20 Double Unders
9 DB Hang Power Cleans (35/20)
200m Run

L1:
800m Run
80 Single Unders
21 Hang DB Power Cleans (20/15)
600m Run
60 Single Unders
15 DB Hang Power Cleans (20/15)
400m Run
40 Single Unders
9 DB Hang Power Cleans (20/15)
200m Run

Strength:
Front Squat
5-5-5-5-5

WOD:
L3:
AMRAP 12:
15x Box Jumps (24"/20")
10x Ball Slams (50/25)
5x HSPU's

L2:
AMRAP 12:
15x Box Jumps (24"/20")
10x Ball Slams (25/20)
5x Pike Push-ups

L1:
AMRAP 12:
15x Box Jumps (24"/20")
10x Ball Slams (20/10)
5x Push-ups

Strength:
Power Snatch
2-2-2-2-2

L3:
E2MOM x 10 MINUTES
5 Overhead Squats (135/95)
10 Burpees Over Bar
30 Double Unders

L2:
E2MOM x 10 MINUTES
5 Overhead Squats (115/80)
10 Burpees Over Bar
30 Double Unders

L1:
E2MOM x 10 MINUTES
5 Overhead Squats (95/65)
10 Burpees Over Bar
30 Single Unders