Warmup: 10!
Ball Slams
Russian Twist with ball
10 meter back pedel
+++++++++++++++++++
Super Set x 4 ~ Not for Time
A - Bench x 5
B - Chin-ups on the rings x 6
++++++++++++++++++++++++
WOD: 8 Minute AMRAP
30 Double Unders
15 KBS 55/35#
*** with 5 burpees at the start and at the top of each minute
3 Laps around the room
5 Strict Pullups
10 Oly bar presses
+++++++++++++++++
Super Set x 3 ~ Not For Time
A - Heavy Goblet Squat x 20
B - Weighted Step-ups x 12 (6 on each leg)
+++++++++++++++++++++++++++++++++++
WOD: Teams of 2 or 3 Athletes
6 Rounds for Time
6 Rope Climbs
12 Thrusters 115/75#
24 Burpees
400 meter run
**Only 1 athlete in motion at a time
***All Partners must run the entire 400 meters
Warmup: 4 Rounds ~ Not For Time
2 Laps around the room
10 Toes to wall
10 OLY Bar OHS
+++++++++++++++
Super Set x 4 ~ Not for Time
A - Snatch Grip Deadlift x 4
B - Lateral Plate Jumps x 12
C - Front Rack Reverse Lunge x 6 (on each leg)
++++++++++++++++++++++++++++++++++++++
WOD: 10!
Deadlift 225/155#
Ring Dips