3-15

-Buy in(2 rounds)

20-halos 10L+10R

10-push-ups

10-jumping lunges
-Skill/strength(6 min. Emom)

1st-10 kips

2nd-4-6 strict pull-ups
-W.O.D.(15 min. AMRAP)

20-ground to overhead 115/75

30-lunges

40-push-ups

50-air squats

60-sit-ups
-cash out 

1-min. Bar hang

Roll/stretch


3-14

-Buy in( 3 rounds)

5-wall squats

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

200m-run

20-double unders or 60 singles

200m-farmers carry 53/35
-cash out

2-30 sec. sprints

Roll/stretch


3-13

-Buy in(3 rounds)

10-swings

10-up downs

10-pass throughs 
-skill/strength (10 min. Emom)

1st-10-(5L+5R)single leg deadlifts with a kettlebell 

2nd-1-strict press + 2-push presses +3 jerks with a loaded barbell.
-W.O.D.(12 min. AMRAP)

15-goblet squats

20m-run 10 at a time(shuttle)

15- burpees

20m-run

15- Toes to bar

20m-run

15-deadlifts 185/135
-cash out 

1min. Couch stretch

Roll/stretch


3-10

17.3 Come root the competitors on at 7:30 p.m.


3-10

-Buy in

(5-1) bear complex
-W.O.D. (17.3)

Will show scales at the gym!
-cash out 

Work on a skill

Roll/stretch


3-9

-Buy in (3 rounds)

Bear crawl

Inch worm

Lunge
-W.O.D.(2 rounds)

3 min.-10m runs

3min.-row

3min.-plank
-cash out

1-1min. Sprint

Roll/stretch


3-8

-Buy in(2 rounds)

20-halos( 10L+10R)

20-around the worlds (10L+10R)

10-pull-ups
-skill/strength(6 min. Emom)

2-power cleans + 1-clean(squat)
-W.O.D.(10 min. AMRAP)

3-power cleans 115/75

5-box jumps 24/20 (8 reps)

6-power cleans

10-box jumps (24 reps)

9-power cleans

15-box jumps(48 reps)

12-power cleans

20-box jumps (80 reps)

15-power cleans

25-box jumps (120 reps)

Keep going up by 3 on the cleans and 5 on the box jumps until time expires.
-cash out

3-arm bars each side

Roll/stretch