5 min AMRAP Buy in: 100 DUs Max rounds in remaining time of 12 Toes to Bar 12 DB Front Squats *Rest 5 minutes 5 min AMRAP Buy in: 100 DUs...

30 Min AMRAP Partner 1: 400m Run/500m Row/1000m Bike Partner 2: Max rounds (while partner runs) of: 20 Kettlebell Swings 100m Double KB...

Part 1 Every 3 minutes x 5 rounds 3 position Power Snatch 3 Overhead squats Part 2 For Time 1 Burpee Box Jump Over (24”/20”) 10 Overhead...

Long Weekend WOD Coaches Choice

3 Rounds 1000/800m Bike 20 T2B 30 Hang DB Snatches (*switch hands every 5 reps) 40 Air Squats 50ft Single DB Overhead Walking Lunges/arm

Part 1 Clean & Jerk Skill Practice Part 2 Benchmark: Grace For Time 30 Clean & Jerk

AMRAP 3 20 Bar Facing Burpees Max Front Squats (115/85) Rest 3 minutes AMRAP 3 20 Bar Facing Burpees Max Front Squats (95/65) Rest 3...

For Time 10 DB Bench Press 100m Farmer’s Carry 400M Run/500M Row/400M Ski 9 DB Bench Press 100m Farmer’s Carry 400M Run/500M Row/400M Ski...

Part 1: Every 2 Minutes for 16 Minutes (8 Rounds Total) 40 Double Unders or 60 Singles *8-12 Reps Dumbbell 1/4 Get Up OR 3-5 Full Trukish...

10 Rounds 6 Renegade Row 12 Dumbbell Squat

Part 1 Build to a Heavy Single Deadlift Part 2 For Time 30 Pull ups 3 Rounds Dumbbell DT 20 Pull ups 2 Rounds Dumbbell DT 10 Pull ups 1...

5 Rounds 20/15 Cal Assault Bike 20 Hand Release push ups 30 Double Unders/45 singles