Choose a WOD
5 Rounds For Time:
• 12 Deadlifts (#135/95)
• 9 Hang Power Cleans
• 6 Jerks
• 400m Run

or

5 Rounds For Time:
• 12 Snatch Deadlfits (#115/80)
• 9 Hang Power Snatch
• 6 Overhead Squats
• 400m Run

A)
For Time:
30 Burpees
30 Air Squats
800m Row
30 Burpees
30 Air Squats
800m Ski
30 Burpees
30 Air Squats
800m Run

B)
3 Sets of 1 Minute On / 1 Minute Off of Weighted Plank

Strength
Front Squat or Back Squat
Take 15 minutes to find a heavy 1rep Squat.

Conditioning
For Time:
500m Row
40 Hang Power Cleans (#95/65)
30 Pull-ups

A)
2 Rounds For Time
• 50 Single Arm Hang Clean & Jerks, 25R/25L (#50/35)
• 50 Dumbbell Back Rack Step-ups
• 50 Bike Calories

B)
800m Run For Time

C)
2 Rounds For Quality:
• DB Vertical Leg Lifts x 25
• Double Leg Lift over DB x 25

Strength
Take 10 minutes to find a heavy 1rep Squat Clean or Squat Snatch.

Conditioning
“Vid’s Birthday Tribute”
For Total Time:
2 Rounds Of:
• 8 Clusters (#135/95)
• 24 Wall Ball Shots (#30/24)
• 68 Double Unders

Then 52 Burpees

Solo or Partner Workout
Run 800 meters

14-10-6 Reps Of:
• D-Ball Over Shoulder
• Burpee Pull-ups (7-5-3 Muscle-ups for Rx+)

Row 800 meters

14-10-6 Reps Of:
• D-Ball Over Shoulder
• Burpee Pull-ups (7-5-3 Muscle-ups for Rx+)

Ski 800 meters

Optional Additional Work
AMRAP in 10 Minutes: Team Sled Push

Partner Workout
1000m Run
100 Wall Ball Shots
100 Dumbbell Complex
100 Bike Calories

Strength
EMOM for 10 Minutes:
Minute 1: 3 Touch & Go Power Cleans or Power Snatch
Minute 2: 20 Double Unders (40 DU for Rx+)

Conditioning
2 Rounds For Time:
• 400m Run
• 30 Double DB Hang Snatch (#35/25)
• 20 Pull-ups

A)
With an 18 Minute Time Cap:
800m Row For Time
Rest 2 Minutes
800m Ski For Time
Rest 2 Minutes
800m Run For Time

B)
AMRAP in 9 Minutes:
• 5 Dumbbell Push Press
• 5 Dumbbell Thrusters
• 5 Dumbbell Front Squats
• Run 100 meters

Strength
Front Squat or Back Squat
Every 2 minutes for 6 sets complete 4 Squats.

Conditioning
8 Rounds For Time:
• 6 Deadlifts (135/95 Rx; #155/105 Rx+)
• 4 Hang Power Cleans
• 2 Push Jerks
• 4 Lateral Barbell Burpees