5 ROUNDS IN A 3 MINUTE WINDOW... 1:00 ROW/ BIKE 4 SQUAT CLEAN AND JERKS, 225/155

FOR TIME 50 KETTELBELL SWINGS, 1.5/1.0 PD. 50 BACKSQUATS 45/35 50 PUSH-UPS 50 BACKSQUATS, 45/35 50 KETTLEBELL SWINGS, 1.5/1 PD.

5 ROUNDS 400M RUN 20 DUMBBELL DEALDIFTS, 50/35 20 LUNGE STEPS

ANGIE 100 PULL-UPS 100 PUSH-UPS 100 SIT-UPS 100 SQUATS

EMOM FOR 10 MINUTES 18/15 CALORIE ROW/ 12/10 CALORIE BIKE REST 1 MINUTE ALTERNATING EMOM FOR 10 MINUTES 1: 15 BURPEES AMRAP OF SINGLE JUM...

EVERY 4 MINUTES FOR 5 ROUNDS 200M RUN 15 HANDSTAND PUSH-UPS AMRAP SQUAT CLEANS @ 75% REST 2 MINUTES BETWEEN

3 ROUNDS FOR REPS 1 MINUTE EACH OF... HAND TO HAND SWINGS, 1.5/10 BOX JUMPS, 24.20"" WALLBALLS, 20/14 DOUBLE UNDERS REST

EMOM FOR 10 MINUTES 1 SQUAT SNATCH **2 MINUTE REST** EMOM FOR 10 MINTUES 1 SQUAT SNATCH + 2 OVERHEAD SQUAT @ 75-80% OF HEAVIEST SQUAT SNATCH

100 DOUBLE UNDERS 800M RUN 1000 M ROW 800M RUN 100 DOUBLE UNDERS

EMOM FOR 8 MINUTES 8 BOX JUMPS 24/20"" + 10 DUMBBELL DEADLIFTS 50/35 EMOM FOR 8 MINUTES 8 RENEGADE ROWS (TOTAL) 50/35 + 15 AIR SQUATS

12 MINUTE AMRAP 7 DEVIL PRESS 7 MUSCLE UP/ BURPEE PULL-UPS

3 ROUNDS 25 WALLBALLS, 20/14 25 BURPEES 400M RUN

15 MINUTE AMRAP 3 CLEAN AND JERKS 100M RUN *ADD WIEGHT EACH ROUND STARTING AT 50% 1 RM

5 ROUNDS FOR QUALITY 12 BULGARIAN SPLIT SQUATS EACH SIDE 12 BENT OVER ROWS EACH SIDE 12 WEGHTED SIT-UPS 50 M SLED PUSH

EVERY :90 FOR 30 MINUTES 200M RUN AMRAP OF DOUBLE UNDERS/ SINGLES :30 REST

EMOM FOR 17 MINUTES 1 POWER CLEAN + 1 HANG POWER CLEAN + 1 JERK (70%-80% OF HEAVIEST JERK FROM THE DAY)

15 MEDBALL SQUAT CLEANS, 20/14 10 BURPEES TO TARGET 5 BOX JUMPS 30/24"" 20 MEDBALL SQUAT CLEANS, 20/14 15 BURPEES TO TARGET 10 BOX JUMPS ...

FOR TIME 30 TOES TO BAR 30 OVERHEAD SQUATS, 115/85 30 POWER SNATCHES, 115/85 30 OVER HEAD SQUAATS, 115/85 30 TOES TO BAR

HERO WOD: JORDAN 100 KETTLEBELL SWINGS, 1.5/1 PD 100 SIT-UPS 100 AIR SQUATS 100 PUSH-UPS

2 ROUNDS 50 DUMBBELL HANG POWER CLEANS, 50/35 40 DOUBLE UNDERS 30 DUMBBELL FLOOR PRESS, 50/35 20 DOUBLE UNDERS 10 DUMBBELL STEP OVERS, 50...