Gym Workout Warm Up: 5 x 500M Row Rest 1 min after each row WOD: 2 RFT 40 Alt DB Snatch 35/50 30 C2B 20 Burpees 10 HSPU *If you wish to complete the workout with burpees we suggest bringing a towel or yoga mat to place on the ground. This is due to precautions…

12 Min EMOM Odd: 20 DU/20 Single Unders Even: 2 Clean starting at 60% *Add weight each round *Score is heaviest round WOD: 15 Min AMRAP 22-20-18-16-14-12-10-8-6-4-2 DBx2 Push Press 35/50 Suitcase Reverse Lunge *Row 10 Cal after each round *Calories do count as reps when counting score

Gym Workout Warm-up: 1-Mile Run (Time) Max Effort 1-Mile Run WOD: 15 Min AMRAP 12 Deadlifts 105/155 9 Hang Power Clean 6 S2OH *1 Rope Climb after each round *This workout is DT variation: an AMRAP with a rope climb after each round. HAVE FUN! Cool Down: 800m Row (Time) Max Effort 800m Row Home…

Gym Workout 16 Min EMOM ODD: 5 T2B Even: 10 Hang Power Snatch 65/95 *If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch WOD: 5 RFT 16 WB 14/20 12 Burpee Box Jump Overs 8 WB…

Freaky Friday (For Time) 10 Back Squats 155/225 1000M Row 10 Back Squat 185/255 *From rack WOD: 15 Min AMRAP 50 DU 30 Pull Ups 10 Push Ups 30 Sit Ups 50 Air Squat EMOM – 5 burpee

WOD: 7 x E2MOM 10 Deadlift 155/225 12-16 Alt Pistols WOD: 12xEMOM Min 1: Max KBS 35/50 Min 2: Max Goblet Squat Min 3: Max Cal Row RX+ – 70/50

Weightlifting: Power Clean 6 x E2MOM 2 x 1 P Clean +3 F Squat @ 60% 2 x 1 + 3 @ 70% 2 x 1 + 3 @ 80% WOD: Evil Twin, Good Twin (For Time) As a Team of 2 Complete the Following: 11 Min AMRAP 25 BMUP or T2B 50 Cal Row…

Strength: Thruster 10 Min to work to 3 RM WOD: 25-20-15-10-5 (For Time) WB 25 DU between each round

For Time: 5 x 400M Run Rest :30 between each round WOD: 15 Min AMRAP 15 DBx2 Burpee Box Step Overs 15 T2B Rx+ BMUP