Power Snatch
Take 10-12 minutes to establish a challenging 1 rep Power Snatch

Metcon (Time)
For time:
24-20-16-12
Hang Power Snatch (95/65)
Bar Facing Burpees

A: Metcon (7 Rounds for calories)
7 rounds for Max Bike Cals
20 seconds On / 40 seconds Off

Score each round separately. Make sure you reset your bike every round.
Rx+ Assault Bike

B: Metcon (4 Rounds for reps)
EMOM for 25 minutes
Min 1: 40 seconds Max Double Unders
Min 2: 5-10 TTB
Min 3: 40 seconds Max Wallball Shots
Min 4: 60 seconds Max Cal Row
Min 5: Rest

Wodify scoring note
Round 1: Enter total Double Unders
Round 2: Enter total TTB
Round 3: Enter total Wallball Shots
Round 4: Enter total Cals

Power Clean
Take 10-12 minutes to establish a challenging 1 rep Power Clean

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
12 Deadlifts (135/85, Rx+155/105)
9 Hang Power Cleans
6 S2OH
400m Row

100m Row = 1 Rep

Metcon (No Measure)
Partner WOD
5 minutes of Sled Push Sprints
5 minutes of Skiing
4 minutes of Sled Push Sprints
4 minutes of Rowing
3 minutes of D-Ball, Ground to Shoulder
3 minutes of Double DB Hang Clean and Press
2 minutes of Synchronized Burpees
2 minutes of Synchronized Sit Ups

Partners choose their strategy for each movement

WOD isn’t scored, just focus on intensity of the workout

Push Press
Every 90 seconds perform 5 Push Press reps for 6 sets
Encourage to build over the 6 sets
Focus on cycling the Push Press

Candy (Time)
5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Air Squats

A: Pull-ups
Take 8-10 minutes to practice Kipping or Butterfly Pull Ups

B: Metcon (Time)
2 rounds for time
20 Plate Ground to Overhead (45/35)
30 Plate Overhead Walking Lunges
40 Box Jumps
50 Sit Ups
500m Row
40 KBS (55/35)
300m Ski Cals
20 Burpees

Power Snatch
Every 90 seconds perform 5 Touch & Go Power Snatches for 6 sets
Encouraged to build over the 6 sets

Metcon (Time)
For time
20-18-16-14-12-10
Alt. DB Snatch (50/35)
35 Double Unders

A: Toes-To-Bar
Take 8-10 minutes to practice Toes to Bar

B: Metcon (Calories)
With a Partner, Row 10 minutes for Max Cals

Men switch every 12 Cals
Women switch every 8 Cals

Every switch the non Rower must perform 3 Burpees before rowing.

C: Metcon (Time)
For time
600m Run
40 KB Goblet Squats (55/35)
40 V Ups

400m Run
20 KB Goblet Squats
20 V Ups

200m Run
10 KB Goblet Squats
10 V Ups

Power Clean
Every 90 seconds perform 5 Touch & Go Power Cleans for 6 sets.
Encouraged to build over the 6 sets.

Metcon (AMRAP - Rounds and Reps)
Amrap for 16 minutes
200m Run
8 Pull Ups
4 Devil Press + Push Press (35/25, Rx+50/35)

200m = 2 reps
Devil Press + Push Press = 1 rep

Add 2 reps to each round.
4,6,8,10,12…

Metcon (Time)
5 rounds for time with a Partner
30 DB Hang Squat Cleans (35/25)
30 Box Jump Overs (20/20)
500m Cardio
30 KBS (55/35)
30 Hand Release Push Ups

Cardio
Rds 1, 3, and 5 partners Row
Rds 2 and 4 partners Ski

40 minute time cap