Strength
EMOM for 8 Minutes:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Every 2 sets increase weight. (4 increases)

Conditioning
4 Rounds For Time:
• 21 Calorie Row
• 15 Hand Release Push-ups (10 HSPU for Rx+)
• 9 Hang Power Cleans (#135/95 Rx; #155/110 Rx+)

A)
“Ellen”
3 Rounds For Time:
• 20 burpees
• 21 Dumbbell Snatches
• 12 Dumbbell Thrusters

Use a single DB on the snatches and a pair for the thrusters. (#50/35)

Rest 5 Minutes

B)
3 Rounds For Time:
• 400m Run
• 21 Kettlebell Swings (#55/35)
• 12 Pull-ups

Strength
EMOM for 8 Minutes:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Every 2 sets increase weight. (4 increases)

Conditioning
For Time:
65 Wall Ball Shots (#20/14)
50 Bike Calories
35 Deadlifts (#225/155)

Partner Workout
Row 1000 meters
50 Kettlebell Swings (#55/35)
50 Push-ups
Row 1000 meters
50 Hang Power Clean & Jerks (#115/80)
50 Pull-ups
Row 1000 meters
50 Kettlebell Swings (#55/35)
50 Push-ups
Row 1000 meters

Partner WOD
"U GO, I GO"
For Total Time:
12 Rounds Of:
200m Runs

Rest 2 Minutes

22 Rounds Of:
• 8 Slam Ball Russian Twists
• 7 Ball Slams
• 6 Box Jump Overs

Then right into a 500m Ski each

Strength
Back Squat [Video]
Complete 3 sets of 10 Back Squats at the same weight.
Increase weight from last week.

Conditioning
For Time:
100 Bike Calories
Every minute starting at 0:00 perform 5 Thrusters (#95/65)

A)
AMRAP for 12 Minutes:
200m Run
Rest 1 Minute

B)
4 Rounds Of:
Within 2 minutes:
12 Burpees
12 Dumbbell Push Press
With any time remaining: Max Bike Calories

Rest 1 minute between rounds.

C)
EMOM for 12 Minutes:
• Minute 1: 8-10 Bench Press
• Minute 2: 8-10 Ring Rows
• Minute 3: 2 Down & Back Sled Pushes

Strength
Power Snatch [Video]
Hang Snatch [Video]
EMOM for 8 Minutes:
1 Power Snatch + 1 Hang Squat Snatch (Below Knee)
Increase weight at sets 4, 6 & 8. (3 increases)

Conditioning
For Time:
500m Row
Then Immediately:
50-40-30-20-10 Double Unders
25-20-15-10-5 Hang Power Cleans (#115/80)

HERO WOD
Choice 1
”Loredo”
6 Rounds For Time:
• 24 Air Squats
• 24 Push-ups
• 24 Walking Lunges
• Run 400 meters

Choice 2
”Lorenzo”
Buy-In: 1000 meter Run

Then 5 Rounds Of:
• 15 Push-ups
• 20 MedBall Cleans (#20/14)
• 21 Burpees

Buy-Out: 1000 meter Run

Strength
Power Clean [Video]
Hang Clean [Video]
EMOM for 8 Minutes:
1 Power Clean + 1 Hang Squat Clean (Below Knee)
Increase weight at sets 4, 6, & 8.

Conditioning
7 Rounds For Time:
• 12 Cal Row
• 9 Wall Ball Shots (#20/14)
• 7 Deadlifts (#225/155)
• 5 HSPU (Scaled: 7 DB Push Press #35/25)