4-13

-Buy in(2 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-W.O.D.

8 min.

150m-ski erg

Row

*Rotate after every 150m ski erg*

8 min.

12-cal bike

Battle ropes

*Rotate after every 12 cal bike

8 min.

10-leg raises or v-ups

10-supermans

20-mountain climbers

8 min.

20m-farmers carry

20m-waiter carry
-cash out

Roll/stretch


4-12

-Buy in(3 rounds)

5-wall squats

10-pass through

10-push ups
-skill/strength(10 min. Emom)

1st-10 kettlebell or Dumbbell strict presses(5L+5R)

2nd-5 deadlifts
-W.O.D.(10 min. AMRAP)

2-wall walks 

10-Toes to bar

20-swings(Rx+=American)53/35
-cash out

Roll/stretch


4-11

-Buy in(2 rounds)

10-kang squats

20-jumping jacks
-W.O.D.(3 rounds)

400 m-run

50-flutter kicks

200 m-run

50-double unders or 100 singles
-cash out

2-30 sec. sprints

Roll/stretch


4-10

-Buy in(3 rounds)

10-swings

10-goblet squats

10-up downs 
-skill/strength (8 min. Emom)

1-power clean+1-clean+2-lunges (1L+1R)+1-jerk
-W.O.D.(5 min. AMRAP)

10-wall balls 20/14

10-pull-ups(Rx+10- CTB or 5-Muscle ups)

*rest 2 min.*

50-thrusters for time 95/65(Rx+ 135/95)
-cash out 

3-arm bars each side

Roll/stretch


4-7

-Buy in

5-1 bear complex
-W.O.D.(“Tommy Mac”)

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lbs)

12 Burpees

12 Power Snatch (115/75 lbs)

12 Burpees

12 Push Jerks (115/75 lbs)

12 Burpees

12 Hang Squat Clean (115/75 lbs)

12 Burpees

12 Overhead Squat (115/75 lbs)
-Cash out

Roll/stretch


4-6

-Buy in(2 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-Skill/strength

(Tabata) handstand holds
-W.O.D.(20 min. 45on/15off)

Farmers carry

Planks

100m-run

Good mornings (slow and controlled)
-cash out

1 min. -bar hang

Roll/stretch


4-5

-Buy in(2 rounds)

5-kang squats

10-pass throughs

10-overhead squats
-skill/strength(8 min. E2mom)

6-8 front squats
-W.O.D. (10-1)

Wall balls 20/14

Burpee box overs 24/20

Pull-ups
-cash out

3-arm bars each side

Roll/stretch