Solo or Partner WOD
For Time:
50 Box Jump Overs
50 Toes to Bar
50 Kettlebell Swings
50 D-Ball to Squat

Before each movement, Run 200m or Row 250m.

Strength
Back Squat [Video]
Complete 3 sets of 10 Back Squats at the same weight.
We’ll increase weight each week so start light.
Take 2-3 minute rest between sets.

Conditioning
For Time:
75 Power Snatches (#95/65)
Perform 12 Reverse Lunges every time you break. (6 Pistols for Rx+)

A)
AMRAP in 12 Minutes:
250m Row
Rest 1 Minute

B)
100 Heavy Ball Slams
Starting at 0:00, perform 3 Burpees every minute.

C)
EMOM for 12 Minutes:
Minute 1: 8-10 Banded Strict Pull-ups
Minute 2: 8-10 Ring Push-ups
Minute 3: 2 Down & Back Sled Pushes

Notes:
- Pull-ups are slow and controlled on the way up and down.
- If you don't have quality Push-ups, work on slow & controlled negatives.
- Sled pushes are meant to be heavy.

Strength
Hang Snatch [Video]
Snatch [Video]

EMOM for 8 Minutes:
1 Hang Squat Snatch (Below Knee) + 1 Squat Snatch
Use the same weight across all sets.

Conditioning
“Nancy”
5 Rounds For Time:
• Run 400 meters
• 15 Overhead Squats (#95/65)

Hero Workout
"Whitten"
5 Rounds For Time:
• 22 Kettlebell Swings (#70/55)
• 22 Box Jumps (24"/20")
• Run 400 meters
• 22 Burpees
• 22 Wall Ball Shots (#20/14)

Strength
EMOM for 5 Minutes:
1 Hang Power Clean (Below Knee) + 1 Power Clean
Same weight for all 5 sets.

Complete 5 Sets Of:
1 Hang Squat Clean (Below Knee) + 1 Squat Clean
Same weight for all 5 sets.

Conditioning
Part 1
AMRAP in 9 Minutes:
• 10 Single Arm DB Hang Clean & Jerk (#50/35)
• 30 Double Unders

* Complete all 10 reps with same arm per round. Switch each round.

Part 2
2 Minute Row for Max Calories

Partner Workout
Complete 2 Rounds.
Partners will work simultaneously for 1 minute, switch roles, then transition.

Partner 1 – Row or Airdyne
Partner 2 – Hang Power Snatch (#75/55)
Switch Roles

1 Minute Rest

Partner 1 – Row or Airdyne
Partner 2 – Toes to Bar
Switch Roles

1 Minute Rest

Partner 1 – Row or Airdyne
Partner 2 – Box Jump Overs
Switch Roles

1 Minute Rest

Partner 1 – Row or Airdyne
Partner 2 – Turf Width Goblet Lunges
Switch Roles

1 Minute Rest

Optional Post-Workout
Team Sled Push around Ohio Street

Partner Workout
For Time:
1000m Run Together
140 DB Push Press
1000m Run Together
140 Kettlebell Swings
1000m Run Together
140 Alternating DB Snatch

Strength
Deadlift [Video]
Take 10 minutes to establish a challenging 1 rep.

Conditioning
For Time:
500m Row

Then 7 Rounds Of:
• 35 Double Unders
• 5 Deadlifts (#135/95)
• 5 Hang Power Cleans
• 5 Front Squats

A)
AMRAP in 16 Minutes:
• 5 Burpee Box Jump Overs
• 200m Run
• 5 Burpee Box Jump Overs
• 200m Ski

B)
4 Rounds of 40 Seconds On / 20 Seconds Off:
• DB Burpee to Single Arm Snatch
• Push-up to Spider Knee
• Goblet Squat to DB Curl
• Reverse Lunge to DB Press