WOD:
EMOM X 20
L3:
MIN 1: 15/12 Cal Bike
MIN 2: 10 Sandbag Over the Shoulder Toss
L2:
MIN 1: 12/10 Cal Bike
MIN 2: 8 Sandbag Over the Shoulder Toss
L1:
MIN 1: 10/8 Cal Bike
MIN 2: 10 Med Ball Over the Shoulder Toss

Strength:
Hang Snatch
3-3-3-3-3

WOD:
EVERY 3:00 x 5 SETS
L3:
11 Up-Downs
22 Alt. DB Hang Power Snatch (50/35)
44 Double Unders

L2:
11 Up-Downs
20 Alt. DB Hang Power Snatch (35/20)
30 Double Unders

L1:
11 Up-Downs
18 Alt. DB Hang Power Snatch (20/15)
44 Single Unders

WOD:
L3:
EMOM X 21 MINUTES
MIN 1: 200m Run
MIN 2: 4 Renegade Rows (50/35)
MIN 3: 15 Slam Balls (50/25)

L2:
EMOM X 21 MINUTES
MIN 1: 150m Run
MIN 2: 4 Renegade Rows (35/50)
MIN 3: 12 Slam Balls (50/25)

L1:
EMOM X 21 MINUTES
MIN 1: 100m Run
MIN 2 :4 Renegade Rows (20/15)
MIN 3: 12 Slam Balls (25/10)

Strength:
OH SQUAT
3-3-3-3-3

WOD:
"GRACE"
L3:
30 Clean & Jerks (135/95)

L2:
30 Clean & Jerks (115/75)

L1:
30 Clean & Jerks (95/65)

WOD:
FOR TIME
1 Mile Run
-Rest 1:00-
L3:
4 ROUNDS
20 Suitcase Carry DB Box Step-Ups (50/35) (24/20)
15/12 Cal Bike

L2:
4 ROUNDS
20 Suitcase Carry DB Box Step-Ups (35/20)(20/20)
13/10 Cal Bike

L1:
4 ROUNDS
20 Suitcase Carry DB Box Step-Ups (20/15)(20/20)
10/8 Cal Bike

Strength:
BENCH PRESS
5-5-5-5

WOD:
L3:
4 ROUNDS FOR TIME
5 Rope Climbs
30 Air Squats
40 Double Unders

L2:
4 ROUNDS FOR TIME
3 Rope Climbs
30 Air Squats
30 Double Unders

L1:
4 ROUNDS FOR TIME
3 Modified Rope Climbs
20 Air Squats
40 Single Unders

WOD:
FOR TIME
L3:
50 Cal Row
50 DB Push Press (50/35)
50 Lunges Per leg
50 Pull-ups
50 Box Jumps (24/20)

L2:
40 Cal Row
40 DB Push Press (35/20)
40 Lunges Per leg
40 Pull-ups
40 Box Jumps (24/20)

L1:
30 Cal Row
30 DB Push Press (20/10)
30 Lunges Per leg
30 Banded Pull-ups
30 Box Jumps (24/20)

Strength:
Thruster:
3-3-3-3-3

WOD:
L3:
AMRAP x 14 MINUTES
10 KB Sumo Deadlift (53/35)
100m SA KB Front Rack Walk*
30 Sit-Ups

L2:
AMRAP x 14 MINUTES
10 KB Sumo Deadlift (35/26)
100m SA KB Front Rack Walk*
30 Sit-Ups

L1:
AMRAP x 14 MINUTES
10 KB Sumo Deadlift (26/15)
100m SA KB Front Rack Walk*
20 Sit-Ups

*Complete the first 50m all on the Right Arm. Complete second 50m all on Left Arm.

PARTNER WORKOUT TEAMS OF 2...

AMRAP x 18 MINUTES
10 Box Jump Overs (24/20)
10 Med Ball Cleans (20/14)

*P1 works through one full round.
P2 holds a Static Hold of choice.
If P2 drops out of Static Hold P1 must stop working.

**Static Hold Options:
Wall Sit
Plank Hold
Hollow Hold
Active Bar Hang
OH Plate Hold
HS Hold

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

WOD:
L3:
AMRAP x 12 MINUTES
200m Row
10 Hand Release Push-Ups
10 DB Suitcase Forward Lunges (50/35)

L2:
AMRAP x 12 MINUTES
200m Row
10 Push-Ups
10 DB Suitcase Forward Lunges (35/20)

L1:
AMRAP x 12 MINUTES
200m Row
10 Kneeling Push-Ups
10 DB Suitcase Forward Lunges (20/15)