Warm Up
2 Rounds
12 Lunges
6 Empty Bar Good Mornings
20 Double Unders/Attempts


Back Squat 3@70% 1@80% 3@75% 1@85% 3@80% 1@90%

“Christine”

3 Rounds
500m Row
12 Deadlifts (RX-Bodyweight INT-1/2BW BEG-1/4 BW)
21 Box Jumps (24/20)

Warm Up
15 Min EMOM
Minute 1 10/8 Cal Bike
30 secs Kip Swings
12 Sit Ups
8 Push Ups
30 Sec HS Hold/Pike Hold

Rest 5 Minutes
800m Run Time trial or 500M row time trial

Rest 5 Minutes

12 Min AMRAP
8 HSPU or pike push ups or heavy push press with Dumbbells
6 T2B
4 Air Squats

2 Rounds
200M Run
8 Jump Squats
20 push ups
12 Hip Circles Each Leg/Way

ST: Bench 5X5 80%

Wod
0 to 4:00- minutes Max calls on the bike
4:00 to 7:00 Max reps Power clean


7 to 10:00 rest

10:00 to 13:00- Max bike cals
13:00 to 16:00 Max Reps Hang squat clean (115/85)

16:00 TO 19:00 Rest

19:00 to 21:00 Max cals bike
21:00 to 24:00 Max Reps Thrusters 135/95

Warm up
“Teamed Up Tuesday”
3 Rounds
200m Partner Run w/Wallball
12 Partner Wallballs
6 Synchro Burpees
6 Pull Ups

Get your bars ready and get a few clean and jerks.

Teams of 3! DO NOT PANIC, this is not a crisis situation. If you are on a team and you each have to scale a little different, that’s fine. It will work out, even if you have to set up a couple bars.
STRICT 30Min Time Cap
3 Rounds
400m TEAM Run
50 Bar Facing Burpees
9 Rope Climbs
INTO
21 Clean and Jerks 21 (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Warm up
Samson Stretch down and back
Inch worms down and back
Burpee Broad Jumps Down and back
20 Cal Bike

Strength
Push Press 5-5-3-3-3-2-1 75%-80%-85%-90 %

18-12-10
Ring Dip
Pistols (18 each leg, 12 each leg, 10 each leg)
sit ups
200m Run TO START AND Between Each Set AND At The End