Endurance
Teams of 5, waterfall, minutes at each spot. 10 rounds each
Burpee, bike, ski, row, rest

9am

For Time
3 Rounds
12 Strict HSPU
8 Renegade Rows 50s/35s
4 Sandbag Cleans 150/100lbs
Rest 4:00
3 Rounds
8 Strict HSPU
8 Renegade Rows 50s/35s
6 Sandbag Cleans 150/100lbs
Rest 4:00
3 Rounds
4 Strict HSPU
8 Renegade Rows 50s/35s
8 Sandbag Cleans 150/100lbs
Renegade Row: from the top of a push up position with hands on DBs, R-arm row then L-arm row. 1 Row = 1 Rep, so 4/arm each round. Athletes may use 2 DBs, or 1 DB and roll it from hand to hand.

2:00 Pigeon Pose (1:00/side)
-Then-
21-15-9
Calorie Row PVC
Very Light DB Thrusters

Strength
Back Squat
8×3 at 60% of 1RM

AMRAP 7 Minutes
7 Calorie Row
7 Thrusters 65/45lbs

Extra-with a partner
22 minutes alternating every minute
Row, bike or ski for cals

First day in new building. Park in front, use side door south side of building. Don’t park by the house, park on the grass in front of the warehouse.
Wod might be slightly modified.

NO THROWING DUMBBELLS IN THE NEW GYM. if you have to throw it, its too heavy for you to control.

3 Rounds
10 Box Step Ups with Light DB
10 Alternating DB Hang DB Snatch
10 PVC OH Squats

Strength/skill
4 Sets
3 Shallow Kips (tight & fast)
3 Big Kips (Elevation is the goal)
1-3 bar Muscle Ups Rest as needed between

On a 9 Minute Clock:
60 S. DB Dumbbell Box Step Ups 50/35lbs, 24/20”
Then,
AMRAP in remaining time:
6 Overhead Squats 115/75lbs
3 Bar Muscle Ups

Strength: 5 x 5 deadlift

WOD: 13 min AMRAP

*20 Single DB Hang Clean & Jerk

200 M Run

5 burpees
*10 each arm, split how you want

In Teams of 3:
EMOM 9 minutes, rotating (3 rounds at each station)
P1- :50 bike @ sustain pace
P2- :50 Burpees @ sustain pace
P3- :50 Leg Swings

Wod-
30 Minutes- team of 3
Bike as many cals as possible
MUST switch every 20 seconds- not including transition. so if you jump on the bike at 24 second… bike until it say 44 second.

Today is a great example of “sharing the pain.”
Not many people will look at this and say “I want to do that!” but you will be happy you did with your teammates along to share the work.