WOD

At Firewall: Every 3:00 x 5 Sets: 7 Deadlifts (Building) 7 Box Jumps (For Height) :30 L-Sit Hold AMRAP 7: Increasing Ladder by 3's Box Jump Overs (24,20) Kettlebell Swings (53,35) At Home: AMRAP 19: 38 Burpees to a Plate 26 Plate Ground-to-Overheads 14 Plate Overhead...

Rotate Through for 15 Minutes: 6/leg Rear Foot Elevated Split Squats :40 Goblet Squat Hold 2/arm Turkish Get-ups For Time: 40 Single Arm DB Thrusters 120 Double Unders 30 Single Arm DB Thrusters 90 Double Unders 20 Single Arm DB Thrusters 60 Double Unders...

Perform a Tabata at each station (no extra rest between movements): 1: Ab Bicycles 2: Side Planks (alternate every interval) 3: Superman Hold 4: Hollow Rocks *Tabata = 8 rounds: :20 work / :10 rest AMRAP 9: 12 Sit-ups 18 Russian Twists (tap each side counts as 1 rep)...

3 Rounds For Time: 30 DB Power Clean and Jerks (15R then 15L) 55 Air Squats 800m Run Brief:

Rotate through for 20 minutes: 10/arm DB Floor Press 10/arm DB Bent over Row 10/arm Tricep Kick Back 10 DB High Pulls (:02 Pause) 3RFT: 75 Double-unders 50 Jumping Lunges 25 Alt. Hang DB Snatches https://youtu.be/X5Be9b3VfOo

With a partner, Complete the reps however desired AMRAP 30: 200 Alt. DB Sumo Deadlifts 100 DB Goblet Thrusters 50 Strict Burpees Must accumulate 15 minutes in a plank throughout the workout. https://youtu.be/i1AZ-8MN0Ew

AMRAP 5 x 4 (1:00 rest) 10 Alt. DB Devil's Press 20 DB Push Jerks 30 Sit-ups Pick up where you leave off https://youtu.be/9PKjML3Unsg

Rotate through for 12 minutes: 12/ Leg Split Lunges 16 Hollow rocks AMRAP 15: 45 Air Squats 25 Alt. Renegade Rows 150m OH Plate Carry https://youtu.be/9hmKzuvJNLU

2:00 on :90 off x 8: 30 Alt. Hang Cleans MAX DB Facing Burpees https://youtu.be/tCLpfT7_p3o

AMRAP 30: 40 Goblet Squats 400m Run 20 Alt. DB Snatches 200m Run https://youtu.be/WETJx4lCcSo