WOD:
FOR TIME
2:00 ON / 1:00 OFF UNTIL ALL WORK IS COMPLETED...
L3:
60 Shoulder to Overhead (115/80)
80 Sit-Ups 100 Box Jump Overs (24/20)

L2:
60 Shoulder to Overhead (95/65)
80 Sit-Ups 100 Box Jump Overs (20/20)

L1:
40 Shoulder to Overhead(75/45)
60 Sit-Ups
80 Box Step Overs (20/20)

Strength:
SNATCH in 15 Minutes, for a Heavy Single.
Then 4X2 @ 65%

WOD:
ON A 4:00 RUNNING CLOCK x 3 SETS
L3:
25 DB Deadlift (50/35)
25/20 Cal Row
Max Air Squats or Alt. Pistol Squats in the time remaining...
-Rest :30 b/t Sets-

L2:
25 DB Deadlift (35/25)
20/15 Cal Row
Max Air Squats or Alt. Pistol Squats in the time remaining...
-Rest :30 b/t Sets-

L1:
25 DB Deadlift (20/15)
15/12 Cal Row
Max Air Squats in the time remaining...
-Rest :30 b/t Sets-

WOD:
FOR TIME
L3:
800m Run
50 Box Jumps
30 Pull-Ups
400m Run
40 Box Jumps
20 Pull-Ups
200m Run
30 Box Jumps
10 Pull-Ups

L2:
Banded Pull-Ups

L1:
Box Step Ups
Ring Rows

Strength:
15 Minutes for a single heavy Hang Snatch,
then 3x3 @ 60%

WOD:
3 ROUNDS FOR TIME
L3:
15/12 Cal Bike 50 Sit-Ups

L2:
12/10 Cal Bike 50 Sit-Ups
L1:
10/8 Cal Bike 40 Sit-Ups
-Hard Cap 10:00-

WOD:
3 SETS FOR TIME
L3:
200m Run Immediately into...
2 ROUNDS
7 Hang Power Cleans (155/105)
7 Handstand Push-Ups Immediately into...
200m Run
-Rest 1:00 b/t Sets-

L2:
(115/80)
Elevated Push-Ups

L1:
(95/65)
Push-Ups

Strength:
Overhead Squat
5-5-5-5

WOD:
10-9-8-7-6-5-4-3-2-1
L3:
Deadlift (225/155)
C2B

L2:
Deadlift (185/115)
Pull-ups

L1:
Deadlift (135/95)
Ring Rows

WOD:
EMOM x 20 MINUTES
L3:
MIN 1 - 15 Slam Balls
MIN 2 - 15 Toes to Bar
MIN 3 - 8 Burpee Box Jumps
MIN 4 - Rest

L2:
MIN1 - 12 Slam Balls
MIN2 - 12 Knees to Elbow
MIN 3 - 6 Burpee Box Jumps
MIN 4 - Rest

L1:
MIN 1 - 10 Slam Balls
MIN 2 - 10 Candlesticks
MIN 3 - 4 Burpee Box Step Ups
MIN 4 - Rest

Strength:
Power Snatch
5x2 @ 65%

WOD:
AMRAP X 12
L3:
400m Run
10 Hang Power Power Snatch (115/80)

L2:
400m Run
10 Hang Power Power Snatch (95/65)

L1:
200m Run
10 Hang Power Power Snatch (75/45)

WOD:
PARTNER WORKOUT OPTION IN TEAMS OF 2...

FOR TIME*
L3:
100 Hang Power Cleans (155/105)
150 Up-Downs
1 Mile Run

L2:
100 Hang Power Cleans (115/80)
100 Up-Downs
800m Run

L1:
75 Hang Power Clean (95/65)
75 Up-Downs
800m Run

*Reps and movements can be completed in any order. P1 works while P2

WOD:
“DRAGO”
L3:
60 Cal Row
50 Wallballs (20/14)
40 Russian KB Swings (70/53)
30 Box Jumps (24/20)
20 Burpees
10 Bar Muscle-ups

L2:
60 Cal Row
50 Wallballs (20/14)
40 Russian KB Swings (53/35)
30 Box Jumps (24/20)
20 Burpees
10 Pull-ups
10 Ring Dips

L1:
50 Cal Row
50 Wallballs (14/10)
40 Russian KB
Swings (35/26) 30 Box Jumps (24/20)
20 Burpees
10 Ring Rows
10 Push-ups

14 min Time Cap