SPORT
21 - 15 - 9
   - Push Press (115/85)
   - OTB Burpees
**Rest 1 Minute**
21 - 15 - 9
   - Push Press (115/85)
   - KB Swings (70/53)

FITNESS
21 - 15 - 9
   - Push Press (75/55)
   - Burpees
**Rest 1 Minute**
21 - 15 - 9
   - Push Press (75/55)
   - KB Swings (35/25)

WOD
​
SPORT
21-18-15-12-9
Deadlifts (155/105)
500/400m Row

FITNESS
18-15-12-9-6
Deadlifts (115/85)
500/400m Row

Post wod strength work:
5x5
Barbell Hip Thrusts x 5 reps @ 20X1

WOD

SPORT
16 min AMRAP
40 alt DB snatches (50/35)
40 wallballs (20/14)
30 DB burpees
30 wallballs
20 Devil's Press
20 wallballs

FITNESS:
16 min AMRAP
30 alt DB snatches (25/15)
30 wallballs (14/10)
20 DB burpees
20 wallballs
10 Devil's Press
10 wallballs

Post wod Option 1:
3 sets of:
:30 Top of Chin-Up Hold
:30 rest
:30 Hollow Hold
:30 rest
:30 Handstand Hold
:30 rest

Option 2:
Strict Press
5x5x5x5x5”

WOD
​
3, 2, 1, 3, 2, 1
Back Squats

Then
"Annie"
SPORT:
50-40-30-20-10
Double-unders
Sit-ups (anchored)

RX+ = If you finish before 8:00, max calorie on bike until time clock hits 9:00

FITNESS:
80 Singles
40 Sit-ups (anchored)
60 Singles
30 Sit-ups
40 Singles
20 Sit-ups
20 Singles
10 Sit-ups

WOD

SPORT & FITNESS:
5 x 4 min AMRAP:
400m run then
Max rounds of "Macho Man"

1 min rest between rounds

Macho Man =
3 Power Cleans
3 Front Squats
3 Jerks
(S - 135/95)
(F - 95/65)

​

WOD

SPORT & FITNESS:
5 x 4 min AMRAP:
400m run then
Max rounds of "Macho Man"

1 min rest between rounds

Macho Man =
3 Power Cleans
3 Front Squats
3 Jerks
(S - 135/95)
(F - 95/65)

3 x 3 x 3 x 3 = Thrusters
Then, “Cindy”:
   - 20 Minute AMRAP:
      - 5 Pull Ups
      - 10 Push Ups
      - 15 Air Squats

WOD

​400m run

12-9-6
Clean and jerk (135/95)(95,65)
Bar facing burpees

800m run

6-9-12
Clean and jerk
Bar facing burpees

400m run

WOD

Sport:
5 Rounds:
-21 Deadlifts (155,105)
-15 Wallballs (20,14)
-9 HSPU
-50 DU

Fitness:
5 Rounds:
-21 Deadlifts (95,65)
-15 Wallballs (14,10)
-9 Inverted Push-ups
-100 Jump Rope

WOD

7 min AMRAP:
-7 Box Jumps (30,24)
-7 Hang Snatch (75,115)
1 min Rest
7 Min AMRAP:
-7 Weighted Sit-ups (35,25)
-7 STO
1 min rest
-7 Pull-ups
-7 SDHP