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Pause Back Squat:
3-3-3-3
*5 Second Pause
AMRAP 16 Minutes:
12 DB Hang Power Clean + Jerk (AHAP)(6/arm)
8 Burpees
44 Double-Unders
WOD AT HOME
For Time:
Run Hard For 2:00, Run Back to Your House
50 Double-Unders
30 Burpees
Run Hard for 1:30, Run Back to Your House
50 Double-Unders
20 Burpees
Run Hard for 1:00, Run Back to Your House
50 Double-Unders
10 Burpees
Buy-Out:
Accumulate 4 Minutes in Side Plank Alt. Every 0:30
Bench Press:
Heavy 1
5 Rounds, Each For Time:
150/100 M Row
11 Power Snatch (75/53)
…rest 2 minutes b/w rounds…
WOD AT HOME
5 Rounds, Each For Time:
20 DB Snatch
30 Push Ups
40 Sit-Ups
50 Air Squats
…rest 3 minutes b/w rounds…
5 Sets: 2 Power Cleans + 1 Hang Clean + 1 Push Jerk
For Time: 100 Wall Balls (20/14)(12′)
EMOM: 3 Muscle-Ups, 6 C2B Pull-Ups, or 9 Pull-Ups
WOD AT HOME
AMRAP 25 Minutes:
1:00 Max Double-Unders
4 Rounds:
8 Lateral Lunges (4/Side)
16 Inverted Shoulder Taps
EMOM 15 Minutes:
1 Front Squat
*Same weight
AMRAP 15 Minutes:
100 M Run
20 M Walking Lunge
10 M Handstand Walk
WOD AT HOME
AMRAP 30 Minutes:
500/400 M Row/400 M Run/0.5 Mile Road Bike
0:30 Bridge Hold
1:00 Farmer Carry Hold
…rest 1:00 b/w rounds…
AMRAP 13 Minutes:
400 M Run
…rest 2 minutes b/w runs…
Death By:
(+2) Russian KB Swings (AHAP)
…immediately into…
(+2) Box Jump-Overs (24/20)
WOD AT HOME
5 Rounds Not For Time:
12 Up and Down Planks
0:30 Wall Sit
AMRAP 25 Minutes:
200 M Run
30 Flutter Kicks
10 Back Extensions
For Time:
1000/800 M Row
60 Sit-Ups
1 Mile Bike
50 Air Squats
500/400 M Row
40 Tucks
0.5/0.4 Mile Bike
30 Push Ups
250/200 M Row
20 Unbroken TTB
WOD AT HOME
Buy-in:
For Time: 100 Sit-Ups
EMOM 30 Minutes:
4 Push-Ups
7 Burpees
11 Air Squats
“Beach Season”
Bench Press:
Heavy 5
AMRAP 18 Minutes:
12 Tucks
9 Dynamic Push Ups (45/25# Black Plates)
6 Deficit Ring Rows
…rest 30 seconds b/w rounds…
