Workouts

For Time
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]
15-12-9
Toes to Bar

EMOM 10
ODD: Single Arm Bench x 8 ES
EVEN: Tricep Push Ups x 10
Rest 2 minutes
EMOM 10
Odd: 35 Double Unders
Even: 15 Box Jump
2 mins Rest
EMOM 10
Odd: 12/9 Cals
Even: 15 Burpees
2 Mins Rest
EMOM 10
Odd: 10 HR Push Ups
Even: 15 Wall Balls

4 x 3 minute AMRAP - 1 minute Rest
3 Burpees
6 Deadlifts
9 Front Squats

5 Rounds for Time
10 Alt DB Snatch
20 Single Arm OH Lunges
400 meter Row/Bike
50 Squats

10 Burpee Box Jump Overs
20 Cal Row
30 Hanging Leg Raises
40 Wall Balls
50 Double Unders
40 Wall Balls
30 Hanging Leg Raises
20 Cal Row
10 Burpee Box Jump Overs

4 Rounds of 1 minute - 30 seconds Rest
1 - Bike for Cals
2 - Farmer Hold
3 - Push Ups
4 - KBS (53/35)

PARTNER WOD I GO U GO!
30-20-10
Toes to Bar
KBS (53/35)
30-20-10
Hang Power Clean (105/75)
Burpees
30-20-10
Goblet Squats (53/35)
OH Single Arm Lunge (53/35)

400 meter Run/Row
Then:
4 Rounds of:
6 Thrusters (135/95)
6 Bar Facing Burpees
Then 400 meter Run

3 Rounds for Time
400 meter Row
12 Deadlifts
21 Box Jumps

Every Minute on the Minute - 16 Minutes (4 Rounds)
1st Minute - 10 Burpees
2nd Minute - 7 Wall Ball + 7 Pull-ups (10 Ring Rows)
3rd Minute - 10/7 Calorie Bike
4th Minute - 10 Clean and Press (95/65 lbs)

AMRAP 5 minutes
Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes
AMRAP 5 minutes
Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes
AMRAP 5 minutes
Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)

4 x 3 Minute AMRAP
1 Sumo Deadlift
2 Bar Facing Burpees
3 Box Jumps
Rest 1 minute in between sets

400m Run
15 Wall Ball
10 Pull-ups
200m Run (400m)
30 Wall Ball
20 Pull-ups
200m
45 Wall Ball
30 Pull-ups

18-15-12-9-6
Front Rack Lunges
Push Ups
Double Unders

AMRAP 7
Ascending Ladder- (2-4-6-8-10...)
Shoulder to OH (95/65)
Toes to Bar

21-15-9
Wall Balls (20/14)
Leg Raises
Cals

4 Rounds for Time
30 Double Unders
15/12 Cal Bike
30 Double Unders
15 Front Rack Single KB Step Ups (50/35)
2 minute Rest

I GO- U GO
30-20-10
Box Jumps
Push Ups
400 meter Run together
30-20-10
Burpees
Sit Ups
400 meter Run Together
30-20-10
KBS (53/35)
Goblet Squats
400 meter Run Together
30-20-10
DB Snatches (50/35)
Lunges (50/35)

3 x 3 minute AMRAP
4 Hang Power Cleans
8 Push Ups
16 Double Unders
*1 minute rest in between AMRAP

5 Rounds for Time
200 meter MB Run (20/14)
15 Wall Balls (20/14)
12 Deadlifts (185/135)