EQUIPMENT WOD

10min EMOM:

Even 6 Overhead Squat (3L/3R)

Odd 10 One-handed High Pull (5L/5R) (See our YouTube channel video)

Then

15 min AMRAP:

10 KB Snatch (53/35) or (95/63 for barbell)

12 OH Reverse Lunge (53/35)

25m Single Arm Farmer Carry (53/35)

[All on one side, then switch]

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NO EQUIPMENT WOD

15 min AMRAP:

25m Handstand Walk

12 Reverse Lunge

:30 Side Plank (one side per round)

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MOD:

Thread The Needle L|R

Pigeon. L|R

EQUIPMENT WOD

10min EMOM:

1.) 10 Seated KB Strict Press L

2.) 10 Seated KB Strict Press R

Then

5 Rounds For Time:

14 KB Power Clean (70/53) [7L|7R]

25 Abmat Situps

50 Double unders

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NO EQUIPMENT WOD

3 Rounds for Time:

600m run OR 300 singleunders

30 Pushups

[Every 2:00 do 15 Airsquats]

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MOD:

Hamstring Extensions L|R

Calf Stretch

EQUIPMENT WOD

AMRAP in 20 Minutes:

20 Push Ups

30 Medball Russian Twists

40 Mountain Climbers

Run 200m

Rest 4:00

10 Min Clock:

Run 1 Mile

AMRAP in the remaining time

Med Ball Lunges

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NO EQUIPMENT WOD

20min AMRAP:

8 Bulgarian Split Squats ea/s

10 Clapping Pushups

:30sec Wall Sit

:10sec L-Sit

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MOD:

Twisted Cross L|R

Forward Fold

EQUIPMENT WOD

10min EMOM:

8 KB Squat Clean & Split Jerk (4L|4R)

Then

12min AMRAP:

15 KB Deadlifts (53/35)

12 Hang KB Power Cleans

9 KB Goblet Squats

6 KB Push Press

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NO EQUIPMENT WOD

Tabata of:

1.) Backpack Swings

2.) Backpack High Pulls controlled

3.) Plank backpack on butt

Tabata = 8 rounds of :20ON/:10OFF

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MOD:

Childs Pose

Hamstring Extensions L|R

EQUIPMENT WOD

15min EMOM:

1.) :30sec Hollow Rocks

2.) 10 V-Ups

3.) :30sec Arch Holds

Then

For Time:

1mile Run

Rest 1min

3mins of Max Overhead Single Arm KB Lunges (53/35)

Rest 1min

5mins of Single Arm Farmer Carries (53/35)

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NO EQUIPMENT WOD

For Time:

1mile Run

Rest 1min

5mins of Max Lunges

Rest 1min

5mins of Max Plank

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MOD:

Wide Runners Lunge L|R

Saddle Eagle L|R