WOD

Strength

4x7/13 Front/Back

Squat @ 70%

3x15 Side Crunch

+ 15 Side Plank Raise

Each Side

Workout

20 Min AMRAP

50 Double Under

2 Minute Accumulated

Handstand Hold

35 Ab Mat Sit Up

Strength

3x300' Double

KB Overhead Carry

4x1 Minute Plank

Build to a Moderate

3 Position Power Snatch

Workout

For Time:

50 Box Jump Over 24/20"

40 Pull Up

30 Power Snatch 115/80

Strength

Every 2 Minutes

6 Rounds

3 Deadlift

3 Hang Clean

3 Split Jerk

*Add weight each time

Workout

Every 4 Minutes

5 Rounds

9 Deadlift 225/155

12 Bar Facing Burpee

15/12 cal Assault Bike

Strength

3xME High Pull

3x25 GHD Sit Up

Accumulate 90 Seconds

Wall Facing HS Hold

Workout

15 Minute AMRAP

45 Ab Mat Sit Up

30 DB Hang C&J 50/35

15 DB Goblet Squat 50/30

Shoulder Mobility

Workout

19.1

Or

15 Min AMRAP

3 Push Press 75/55

3 Ab Mat Sit Up

3 Front Squat

6, 9, 12...