WOD:
FOR TIME

L3:
400m Run
25 Thrusters (95/65)
25 Chest to Bar Pull-Ups
400m Run
25 Overhead Squats
25 Toes to Bar
400m Run
25 Thrusters
25 Chest to Bar Pull-Ups

L2:
400m Run
25 Thrusters (80/45)
25 Pull-Ups
400m Run
25 Overhead Squats
25 Knees to Elbow
400m Run
25 Thrusters
25 Pull-Ups

L1:
200m Run
25 Thrusters (65/33)
25 Ring Rows
200m Run
25 Overhead Squats
25 Candlesticks
200m Run
25 Thrusters
25 Ring Rows

Strength:
Bench Press 4X8 @ 70%

WOD:
5 ROUNDS FOR TIME

L3:
12 Deadlifts (225/155)
18 Single DB Box Step Overs* (24/20) (50/35)
24 Sit-Ups

L2:
12 Deadlifts (185/125)
18 Single DB Box Step Overs (20/20) (35/20)
24 Sit-Ups

L1:
12 Deadlifts (115/85)
18 Single DB Box Step Overs (20/20) (20/15)
24 Sit-Ups

Strength:
Power Clean 3-3-3

WOD:
AMRAP x 15 MINUTES*
L3:
3-6-9-12 and so on...
Power Cleans
Cal Bike
*Every Minute on the Minute perform 5 burpees

WOD:
FOR TIME

L3:
2km Row
*Every 2 minutes Complete 20 Air Squats
Rest 3 Minutes
4 Rounds
400m Run
15 Box Jumps

L2:
2km Row
*Every 2 minutes Complete 15 Air Squats
Rest 3 Minutes
4 Rounds
400m Run
10 Box Jumps

L1:
1.5km Row
*Every 2 minutes Complete 15 Air Squats
Rest 3 Minutes
3 Rounds
400m Run

Strength:
Front Squat 4X8 @ 70 %

WOD:
AMRAP x 13 MINUTES

L3:
7 Hang Power Snatches (115/80)
8 Hand Release Push-Ups
9 Slam Balls
100m Run

L2:
7 Hang Power Snatches (95/65)
8 Push-Ups
9 Slam Balls
100m Run

L1:
7 Hang Power Snatches (65/33)
8 Kneeling Push-Ups
9 Slam Balls
100m Run

WOD:
PARTNER WORKOUT OPTION IN TEAMS OF 2…
300/240 Cal Row*
*P1 Rows while P2 performs...
3 ROUNDS of:
4 DB "No Push-Up" Renegade Rows (35/20)
6 Slam Balls (50/25)
Partners alternate after 3 Rounds are completed.

Strength:
Bench Press
5x5 @ 70%

WOD:
"CINDY"
AMRAP x 20 MINUTES
L3:
5 Pull-Ups
10 Push-Ups
15 Air Squats

L2:
5 Banded Pull-Ups
10 Push-Ups
15 Air Squats

L1:
5 Ring Rows
10 Kneeling Push-Ups
15 Air Squats

Strength:
Hang Clean
2-2-2-2

WOD:
EVERY 3:00 x 5 SETS
L3:
20 Alt DB Hang Power Snatches (50/35)
200m Run
Max Box Jumps in Remaining Time

L2:
20 Alt DB Hang Power Snatches (35/20)
200m Run
Max Box Jumps in Remaining Time

L1:
20 Alt DB Hang Power Snatches (20/15)
100m Run
Max Box Step Ups in Remaining Time

-No Rest b/t Sets-

WOD:
FOR TIME:
L3&L2:
Buy-in:
1km Row
10-9...2-1
SB Get-ups
SB Step-ups
Cash-out:
800m SB Run

L1:
Buy-in:
750m Row
10-8...4-2
SB Get-ups
SB Step-ups
Cash-out:
400m SB Run

Strength:
Front Squat
5x5 @ 70%

WOD:
FOR TIME

L3:
50-40-30-20-10
Double Unders
Sit-Ups
Russian KB Swings (53/35)

L2:
50-40-30-20-10
Double Unders
Sit-Ups
Russian KB Swings (35/26)

L1:
50-40-30-20-10
Single Unders
Sit-Ups
Russian KB Swings (35/26)