WOD

For Time: 2,000m/1,600m Row (<10:00) 100 KB Swings (3-6 sets) 50 Pull-ups (Quick sets)

At Firewall Workout: 12 minutes to build up: 4/Leg Back Rack Reverse Lunges AMRAP 8: 24 Jumping Lunges 8 Hand-stand Push-ups (1-3 sets) At Home Workout: 6 Rounds For Time: 30 Alternating Renegade Rows 30 Single Arm DB Push Presses 200m Run Goal: <21:00 CAP: 26:00...

At Firewall Workout: 6 Rounds for time: 30/24 Calorie Bike (<2:00) 30 Gorilla Rows (1-3 Sets) 200m Run (1:00+/-) At Home Workout: Rotate Through For 15 Minutes: 5/side Tempo Rear Foot Elevated Split Squats (:04 descent) 5/side Side Lunges 10 Plank Rocks on Elbows...

At Firewall Workout: AMRAP 25: 5 Power Snatches (1 set) 10 Front Squats (1 set) 15 Box Jumps (medium height) 1:00 Rest At Home Workout: Warm-up: 30/side Crossover Mountain Climbers 5/side Scorpions 25/side Mountain Climbers 5/side Spidermans 20/side Ab Bicycles 5/side...

At Firewall Workout: Rotate through for 12 minutes: :20 Hanging L-Sit :20 Handstand Hold 4 Rounds for time: 15 Toes-to-Bar (1-3 sets) 200m Double-KB Front Rack Carry (1-2 Breaks) At Home Workout: Rotate Through For 12 Minutes: :20/side Star Plank :20 Wall Walk Hold 4...

At Firewall Workout: AMRAP 18: 9 Burpees (:45+/-) 18 Medball Squat Cleans (1-2 sets) 45 Double-unders (>1:00) At Home Workout: Warm-up: 400m Run :30 Heel Pump Calf Stretch 1:00 Spidermans 5 Jefferson Curls 5/side Heel Reach hip Hinges :30/side Leg Abducted Rocking...

At Firewall Workout: Find a MAX for each: Strict Press Push-Press Push-Jerk For Time: 100 Calorie Ski Erg At Home Workout: Rotate Through For 16 Minutes: 6/side Windmills 8/side Renegade Rows with :20 pause on last rep (not alternating) 10/side DB Bicep Curls Tabata...

EMOM x 24 (:45 on/:15 off) Minute 1: Hand-Stand Push-ups (5-10 Reps) Minute 2: Goblet Squats (15-20 Reps) Minute 3: Double KB Sumo Deadlifts (15-20 Reps)

At Firewall Workout: With a Partner Complete Reps as Desired For Time: 4,000m/3,000m On a Machine 300 KB Box Step-ups 200 KB Swings 100 Push-ups 1 Works, 1 Rests At Home Workout: 4 Rounds For Time: 30 Push-ups 40 Alternating DB Clean and Push Presses 50 Goblet Squats...

At Firewall Workout: Rotate for 12 minutes: 4 Strict Pull-ups (:03 pause chin-over bar) 20 Hollow Rocks 4 Rounds for time: 12/9 Calorie Ski Erg 12 Burpees 12 Chest-to-Bar Pull-ups At Home Workout: Rotate Through For 10 Minutes: 10/arm DB Bent Over Rows 20 Hollow Rocks...