Tempo This” 4 rounds 8 goblet squats :03 down and :03 up 8 ring row :03 down and :03 up 8 stiff leg deadlift :03 down and :03 up 8 pushups :03 down and :03 up *row 750 meters after each round or run 600m **Athlete chooses the weight Post WOD...

Front squat 3-3-3-3-3 WOD 4 rounds 1 min – jump rope 2 min – handstand walk or hold practice 3 min – squat cleans – choose a moderate weight take your time complete singles.

OTM for 10 minutes 1 power clean and jerk @ 65% of your 1rm *stick to the light percentage. However if you are feeling good you can do 2-3 reps in the minute. WOD Competitor/Fitness 5 rounds On the 4 minute 12/10 row,bike, or ski 9 deadlifts...

Split Jerk 3-3-2-2-1-1 WOD 22.3 For Time 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lb) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (115/75 lb) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (135/85 lb) Time Cap: 12 Minutes

Snatch wave 3 rounds 1 rep on the minute x 5 minutes Start at 75% of your max, increase weight each minute, at the start of each 5 min round reset to 75% WOD 5-4-3-2-1 Bench or floor press *row 500m or run 400m after each round Competitor 225/155...

Pause front Squat 3-3-3-3-3 *pause 3 seconds in the bottom WOD 3 rounds 20 wallballs 20/14 20 kb swings 70/53 Rest 2 minutes 3 rounds 25/20 cal bike, row, or ski 10 burpee pullup Fitness 53/35 kb Lifestyle 35/26 kb, burpees