Category: WOD

DEADLIFT Every 2:30 x 3 sets:3 Reps@ 75-80% of 1 Rep Max or Light/Moderate Weight*5 Second Eccentric "BALL DON'T LIE" Every 2 Minutes Until 150 Reps:18/14 Calorie RowMax Wallballs

STRICT PRESS Every 2:30 x 3 sets: 3 Reps @ 75% - 80% of 1 Rep Max  *5 Second Eccentric "4 WHEEL DRIVE" 5 Rounds x AMRAP 4: 21/15 Calorie Echo Bike 15 Burpee Box Jumps Max Shuttle Runs (1 Shuttle Run = 10 Meters) *Rest 4 Minutes Between Rounds

PART A) 3 POSITION CLEAN 3 Sets, building to a moderate weight PART B) JERK IN SPLIT POSITION 4 Sets x 3 Reps, building to a moderate weight PART C) CLEAN COMPLEX 7 Sets x 1 RepClean Pull + Low Hang Squat Clean + Squat Clean + 2 Jerks

PART A) CLEAN & JERK Every 2:00 x 9 sets 5 Sets @ 3 Reps 1 Set @ 2 Reps 3 Sets @ 1 Rep PART B) BACK SQUATS Every 1:30 x 5 sets: 4 Sets of 5  1 Set of 5+

PART A) OLYMPIC LIFTING Every 2:00 x 9 sets:5 sets @ 3 reps1 set @ 2 reps3 sets @ 1 rep *Building in weight throughout PART B) THE COMPTRAIN STANDARD AMRAP 5: 10 Thrusters10 Bar-Facing Burpees 10 Power Cleans10 Bar-Facing Burpees 10 Hang Power Snatches10 Bar-Facing Burpees

PART A) "STATION WAGON" EMOM 30:Minute 1: Calorie MachineMinute 2: Russian Kettlebell SwingsMinute 3: Double UndersMinute 4: AbMat Sit-upsMinute 5: Calorie MachineMinute 6: Rest

PART A) DEADLIFTS Every 1:30 x 5 Sets4 sets of 5 Deadlifts1 set of 5+ Deadlifts PART B) "THREE STRIKES" 3-6-9-12-15…Front SquatsChest To Bar Pull-ups Box Jump Overs

PART A) SNATCH BALANCE 4 sets of 3 reps PART B) 3 POSITION SNATCH 3 sets of 1 complex PART C) SNATCH COMPLEX 7 sets of 1 complexSnatch Pull + Low Hand Power Snatch + Overhead Squat + 2 Squat Snatches

PART A) STRICT PRESS 4 sets of 5 Strict Press 1 set of 5+ Strict Press  PART B) BOUNCER For Time: 100 Double Unders  2400 Meter Echo Bike 15 Wall Walks 2400 Meter Echo Bike 100 Double Unders