2-8

-Buy in(3 rounds)

5-kang squats

15-swings

20-pass throughs
-Skill/strength 6min.(E2mom)

5-front squats
-W.O.D.

3-rope climbs(9single ring pull ups/9 air squats

3-clusters 95/65

6-rope climbs(18/18) 

6-clusters 95/65

9-rope climbs(27/27)

9-clusters 95/65
-Cash out

1min.-bar hang

Roll/stretch


2-5

Buy in

5-1 bear complex
W.O.D.

100-double unders or 300 singles

21-Russian swings (rx+ American)53/35

9-burpees to a plate 45/45

15-swings

15-burpees to a plate

9-swings

21-burpees to a plate

100-double unders or 300 singles
Cash out

Roll/stretch


2-4

-Buy in(2 rounds)

10m-bear crawl

10m-lunge

10m-broad jump 
-skill/strength(6min. Emom)

1-Snatch+1-OHS
-W.O.D. 12 min(don’t rush work on form) 

10-KB Bent over rows(5L+5R) 53/35

10-goblet squats 53/35

5-box jumps(high for you)
-Cash out

3-arm bars each side(hold for a 5 count)

Roll/stretch


2-3

-Buy in(2 rounds)

20-halos 10L+10R

20-jumping jacks

10-squats
-skill/strength(5min. Emom)

1-strict press 2-push presses 3-jerks
-W.O.D.(10min. Amrap)

8-deadlifts(225/155)

8-hand release burpees

8-T2B
-cash out

Roll/stretch


2-2

-Buy in(2 rounds)

5-wall squats

10-burpees

10-pass throughs
-Skill/strength (6min. Emom)

6-kips + 3-strict pull ups or negatives
-W.O.D.

8 min.-jumping rope(rest as needed)

30sec.-rest

8min.-sled relays(rest as needed)
-Cash out

1min. -couch stretch each leg

Roll/stretch


2-1

buy in(3 rounds)
5-kang squats
10-push ups
15-swings

skill/strength(8 min. Emom)
3-cleans(full squat)

W.O.D.
21-15-9
-wall balls 20/14
-hang power cleans 95/65
rest atleast 2min. and when you have an open rower row 1000m for time!
-2 scores one is how long the 21-15-9 took and the other is your 1000m row!

cash out
1min.- bar hang
roll/stretch


1-29

buy in
5-1 bear complex

W.O.D.(Holbrook with 10 10m-shuttles instead of the 100m run)
10-rounds
-5-thrusters (115/75)
-10-pull ups
-10-10m sprints
1 minute rest

cash out
roll/stretch


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