A. Back Squat 4 x 8
*Maintain across.

B. Four sets for max reps:
Strict Pull-up
Dip
*Perform as a superset.
*Rest 2 min. between sets.

With a running clock:
0-10 minutes
Three rounds for time of:
10 Hang Power Clean 40/30kg
10 Lateral Burpees

10-20 minutes
Two rounds for time of:
15 Hang Power Clean 50/35kg
15 Lateral Burpees

20 minutes until completion
One round for time of:
30 Hang Power Clean 60/40kg
30 Lateral Burpees
*WOD stolen and modified from Comptrain.

A. Every 90 sec. x 7:
2 Clean & Jerk
*All sets between 70-90%.

B. Five rounds (not for time):
15 sec. L-sit
10 reps Superman Raise
15 sec. Frog Stand
*Work with a partner and alternate your efforts.

A. EMOM x 10:
Gymnastics pull
*You choose the movement and reps.

B. Half Cindy
AMRAP in 10 min:
5 Pull-ups
10 Push-ups
15 Squats

For time:
10 Overhead Squats 70/45kg
Run 800m
20 Front Squats 70/45kg
Run 400m
30 Back Squats 70/45kg
Run 400m
20 Front Squats 70/45kg
Run 800m
10 Overhead Squats 70/45kg
*All barbell work is from the ground.

7:00am
“Fight Gone Good”
Three rounds for reps:
1 min. Wall Ball 9/6kg
1 min. Hang Power Clean 40/30kg
1 min. Overhead Lunge 20/15kg
1 min. Push Press
1 min. Burpees
1 min. Rest

A. Deadlift: Work to a heavy triple.
*Re-grip/reset between each rep.

B. Partner WOD:
30-20-10 reps of Toes to Kettlebell (each)
*The partner not doing T2KB must hold the top of Deadlift Position 100/65kg.

A. EMOM x 10:
2 x Snatch

B. Five rounds for time of:
12 Power Snatch 35/25kg
35 Double-unders

With a continuously running clock:
0-5 min:
Run 800m

5-10 min:
10-8-6-4-2 reps of:
Burpees
KB Swings 24/16kg

10-15 min:
Bear Crawl 100m

15-20 min:
Run 800m
*Each element is for time – your score is your total time.