FITNESS

Skill: HS Hold, HSPU


WOD
Amrap 22min
15/12 Cal Skierg
40 DU/ 80 SJR
15/12 Cal Row
40 DU/ 80 SJR
15m Walking Lunges
40 DU/ 80 SJR
15 Sit ups
40 DU/ 80 SJR
15 HSPU
40 DU/ 80 SJR

BURNOUT

Team of 2

Amrap 5min
Max Distance Sled Push and Pull

Rest 1min

Amrap 5min
Max Calories On Air Runner

Rest 1min

Amrap 5min
Max Calories On Assault Bike

Rest 1min

Amrap 5min
Max Reps Push ups

FITNESS

Strength

Find a Heavy Back Squat
in 12minutes

WOD
For Time
25 Deadlift 70/45
25 TTB/Leg Raises
25 Power Clean
25 Hand Release Push ups
25 Thrusters
25 Pull ups

BURNOUT

Every 10min For 40min

500m Run
400m Row
300m Skierg
15 Sit ups
15 Burpees

FITNESS

'Crazy Modified Helen''

3 Rounds of
400m Run On Air Runner
21 KB Swings 24/16
12 burpee box jumps

Time Cap:13 minutes

Rest 5min

3 Rounds of
400m Run On Air Runner
21 weighted sit ups
12 burpee box jumps

Time Cap: 13 minutes

MOBILITY

Ankle

Hips

Shoulders

Quads

Hamstrings

FITNESS

Skill: Ring Muscle Ups

WOD For

20 DU/40 SJR
200m Row
4 Ring Muscle-Ups/Ring Pull ups
40 DU/80 SJR
400m Row
8 Ring Muscle-Ups/Ring Pull ups
60 DU/120 SJR
600m Row
12 Ring Muscle-Ups/Ring Pull ups
80 DU/160 SJR
800m Row
16 Ring Muscle-Ups/Ring Pull ups

BURNOUT

EMOM x 15min

1) 12/9 Cal Air Runner
2) 50 DU/100 SJR
3) 12/9 Cal Assault Bike

Rest 2min

EMOM x 15min

1) 60m Sled Push
2) 1min Plank
3) 1min Plate Hold OH