A: 7 x 3-Position DB Clean + 1 Jerk (Floor, Hang, Hi-Hang) - rest 60 secs

45lbs x 2, 50lbs x 1, 55lbs x 2, 60lbs x 2 - rest 60 secs

B: 5 x 3 DB Push Press

50lbs x 1, 55lbs x 2, 60lbs x 2

C: 5 RDS:
5 Over The Box Jumps @ 18"
10 DB Swings @ 50lbs
5 Over The Box Jumps @ 18"
5 DB Thrusters @ 30lbs

*Rest 1 minute between efforts

D: 50-40-30-20-10 Situps w/ 50 Singles between efforts

E: Tabata Mashup
Jump Rope and Air Squats

50 Lunges
10 DB Snatches RT @ 45lbs
40 Lunges
10 DB Snatches LT @ 45lbs
30 Lunges
10 DB Snatches RT @  45lbs
20 Lunges
10 DB Snatches LT @ 45lbs

*Farmers Carry @ 45lbs (perimeter of cardio machines) immediately following snatches*

21-15-9 reps of:

Deadlift @ 160lbs
Box Jumps @ 20"
GHD Situps

5 RFT:

20 GHD Situps
5 DB Push Jerks @ 55lbs

7:00

EMOM for 10 Minutes 4 HSPUS

3-6-9-12-9-6-3reps of:
DB Push Press @ 45lbs
Burpees

9: 55

"THE END"

3 MIN AMRAP

*1 MIN REST*

6 MIN AMRAP

*2 MIN REST*

9 MIN AMRAP

15 Pushups

20 Lunges

15 SDHP @ 25 lbs

20 Situps

15 Pistols

ROUND 1: 1 + 15 Pushups

ROUND 2: 1 + 11 Pistols

ROUND 3: 2 + 14 SDHP

10 HSPUS
10 Jingle Jangles*
15 DB Thrusters @ 35lbs
10 Jingle Jangles*
20 DB Push Press @ 35lbs
10 Jingle Jangles*
25 DB Swings @ 50lbs
10 Jingle Jangles*


 *rest 30 seconds between efforts

800m run
21-15-9 reps of:
OWLS @ 45lbs
 HSPUS
800m run

then

4 RDS:
500M run
100 jump ropes

EMOM 10 minutes:

2 deadlifts @ 210lbs

Buy In:

1 round of Michael

WOD:

10-1 Burpees
50 Singles between rounds

After Party:

4 x 25 air squats
3 x 16 jumping lunges

Helen-esque

3 RFT:
500m Run
21 DB Swings @ 50lbs
12 HSPUs

14:39

10 RDS:

5 Burpees
10 Box Jumps @ 20"

5 x 100 Singles

For time:

50 Pistols
20 Pullups
30 HSPUS

11:16

A: 10 minutes to work up to 3rm deadlift (Smith Machine) - 230lbs

B: 10 minutes:
800m run
then AMRAP:
5 HSPUS
10 Situps

5 rounds +2 situps

C: For Time:
250m run
25 Wallballs @ 12lbs
25 Pushups
25 Pistols
25 DB Push Press @ 25lbs
250m run

9:42

4 RFT:

400m Run
100 Jump Rope Singles

12:41

@ Sun Valley Track

Pain Threshold

5 Rds of:
200m run
9 UB DB Hang Squat Cleans @ 50lbs
6 UB DB Jerks @ 50lbs

Rest 2 minutes between rds.

Tabata Mashup
Jump Rope/Air Squats

500m run
200 Singles
200' Farmers Carry @ 50lbs ( 4 laps )
20 DB Snatches @ 50lbs - alternating arms
200 Singles
500m run

14:20

--------
5 x 5 Back Squats @ 200lbs
5 x 5 HSPUs

Alternate between the two. Rest as necessary.

5 x 5 Weighted Dips @ 25lbs - 60 sec rest between efforts
5 x 5 Deadlifts @ 200lbs - 60 sec rest between efforts
5 x 5 HSPUS - 2 min rest between efforts - 1st Max UB, 2-5 Maintain 5 Strict UB
5 x 500m run -1:1 work:rest - all-out efforts

1: 1:51
2: 1:54
3: 1:49
4: 1:51
5: 1:49

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

9:29

4RFT:
5 DB Jerks @ 55lbs
100 Singles
20 GHDs

10:15

7 RDS:
5 Deadlifts @ 185lbs
10 OWLS @ 45lbs

5 RDS:
5 Swiss Ball Pushups
10 DB Thrusters @ 25lbs

3 RDS:
5 HSPUs
10 Pistols

800m run
70 Double (210 Singles)
60 Situps
50 DB Swings @ 35lbs
40 Box Jumps @ 20"
30 T2B
20 Pistols
10 HSPUs