Wod

10 – 1 min rounds

10 KBS 53/35

5 HSPU

remaining time max pull ups

-1 min rest after each round

– score will be number of pull-ups

Extra Credit 

TABATA ABS

WOD #1

12 mins to establish 3 RM Overhead Squat

WOD #2

3 rounds

200 m Run

20 KB Overhead Lunges 10 each arm 53/35

15 Toes To Bar

WOD #3

2 mins

Max Floor Press @ 135/95

Strength

Bench 10×5 @ 75%

WOD

-400m Run

-21 Thrusters 115/85

-300m Run

-15 Thrusters

-200m Run

-9 Thrusters

***Every time Bar is Dropped During Thrusters 100m Run Penalty***

Skill/Strength

Strict Press 5×5 @80%

WOD

3 Rounds

500m Row

40/30 Calorie Assault Bike

30 Burpees

WOD

3 Rounds

1 Lap

1 Lap Farmer Carry 53/35

1 Tower

WOD #1

3 min time cap

1 tower

Max Goblet Squats 70/53

WOD #2

500m Row

25 Deadlift 115/85

500m Row

25 Shoulder to Overhead 115/85

500m Row

WOD #3

8 min AMRAP

10 Box Jumps

30 Double Unders

10 Toes-To-Bar

Strength

Deadlift 8×3 @ 80%

WOD

-100 Bear Complex 45/35

Anytime bar is placed on the ground athlete must complete 15 Wall Balls 30/20 before starting the movement again.

Skill/Strength

10 min EMOM

3 OHS @ 75/55

increase weight if form is legit

WOD

21-18-15-12-9

rest 3 mins

12-15-18-21

Snatches 75/55

Cal Assault Bike