6-14

-Buy in(3 rounds)

10-med ball squat cleans

10-push-ups
-skill/strength(10 min. E2mom)

5-Deadlifts + 10-bent over rows 5L+5R
-W.O.D.(12 min. AMRAP)

10-overhead squats 95/65 (Rx+ 135/95)

15-slam balls 20/10

20-Russian twists 20/10

-cash out

3-arm bars each side

Roll/stretch

Roll/stretch


6-13

-Buy in(2 rounds)

10-pull-ups

20-jumping jacks
W.O.D.(30 min. AMRAP).

100m-run

10-wall balls 20/14

200m-run

20-Toe to bar

400m-run

40-burpees
-cash out

1min. -bar hang

Roll/stretch


6-11

Buy in(3 rounds)

10-pass throughs

10-up downs

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

1st-3 clusters

2nd-8 kettlebell floor presses (4L+4R)
-W.O.D.(8 min. AMRAP)

12-goblet lunges (6L+6R) 53/35

6-shoulder to overhead (135/75)
-cash out

100m-farmers carry

Roll/stretch


6-9

-Buy in

5-1 dear complex
-W.O.D.(Barbara)

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

*score is total time rest included*

We will let you do knee to elbow instead of sit ups!!
-cash out

Roll/stretch


6-8

-Buy in(3 rounds)

10m-bear crawl

10m-inch worm
-W.O.D.(Tabata)

Swings

Hollow rocks

Row

Mountain climbers
-cash out

200m-farmers carry

Roll/stretch


6-7

-Buy in(3 rounds)

20-jumping jacks

10-air squats
-skill/strength

3- power snatches(Emom for 6 min.)

*Rest 2 min* then

3-OHS (Emom for 6 min.)
-W.O.D.(Hulk Hogan)

Every 2 Minutes in 20 minutes

3 Muscle Ups

5 Power Cleans (185/135 lbs)

7 Burpees

*OR*

Scale to pull-ups (strict/chest to bar/chin over bar/banded/jumping.

What ever one you choose stay with it!!
-cash out

200m-sled 

Roll/stretch


6-6

-Buy in(3 rounds)

5-kang squats

10-up downs

100m-run
-W.O.D.(20 min.)

200m-run

25-double unders

50-sit-ups
-cash out

2-30 sec. sprints

Roll/stretch