Warm up 

Strength: Box squats 

3-3-3-3-3 start at 55% work up to heavy set 

4rds( not for Time) 

100ft weighed lunge (build to a heavy set

15 dumbbell deadlifts 40/70 

20 GHD sit-ups (40 banded Abmat sit-ups )

Warm up 

Strength: 

A. Bench 

3-3-3-3-3 start at 55% work up to a max 

B. 10 banded Rows each side in lunge position (purple) after each set of bench 

5rds for Time 

2 Bar MU's

10 push-ups  (feet on a bench)

15 Snatches 55/75

100 m Run

Warm up  :-)

Partner WOD

24min AMRAP 

Buy in: partner mile Row (1600m)

20 weight Box step overs (20 inch box) 20/30

*partner holds weight plate overhead(45)

20 power cleans 75/115

* partner holds plank

50 Air squats 

*partner holds bar in the front rack

20 weighted partner toss...

Warm up 

Strength: split jerk

5-3-3-3-1-1-1 warm up then start at 40% work up to a heavy set 

For Time 

3 rope climbs 

15 Burpee Box jump overs 20/24 

30 Strict Ring dips

15 Burpee Box jump overs 20/24

3 Rope climbs

*Core work* 

Warm up 

Conditioning 

2rds For Time:

5 100ft sprints  

Rest 30 sec 

200 M Sprint 

Rest  1 Min 

400 M Sprint 

Rest 2 Min 

800 M Run

Rest 4 mins 

Warm up 

Strength: Front squat

5-5-3-3-1-1 start @ 50% of 1RM increase each set 

5Rds for Time (11min Cap) 

12 CF push-ups 

10 C2B pull-ups 

8 Deadlifts 185/275

35 DU's (x3 singles) 

Warm up 

15min AMRAP 

10/14 Cal's on the Row 

80ft Burpee broad jumps

100ft farmer carry 40/70

Warm up:x2

1.200m Run 

2.50ft straight leg bear crawl 

3. 50ft Dyno walk

4. 50ft spider lunge

5. 50ft Russian kicks 

6. 8 reach throughs each side in side plank position (go slow and controlled) 

7. 15 banded air squats w/ purple band 

8. 15 hip bucks (heels on a bench or 20in...

Warm up:x1

1.run Lap around Samson 

2. F&R skip 

3. Lateral skip 

4. 50ft knee grabs 

5. 50ft Russian kicks 

6. 12 push-up to downward dogs 

7. 10 stationary lunge steps total

8. 12 lateral lunge steps total 

Core: x3

15 side crunches + 30 sec side plank on each side

20 candle st...

Warm up 

Strength: strict shoulder press 

5-5-5-3-3-3 start @ 55% work up to 3 rep MAX. 

6rds for Time 

14 Pull ups 

12 push press 65/95

10 Ring dips 

60 DU's  (scaled: 120 singles)

Rest 1 Min