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WOD:
Run: 800
Pull Up: 50
Double Under: 50
Run: 800
For time

Accessory: Overhead Squat 5×5 Heavy As Possible Every 3 Minutes

Extra Credit:
PSN OTM 20 Minutes (HAP)

Pull Up/Dip Complex

Bent over Row: 10
Farmers Carry: 25 yards
Strict Shrug: 10
Farmer’s Carry: 10
AMRAP: 10 Minutes

WOD:
Slam: 12 (#30/#20)
Wall Ball: 12 (#20/#14)
Swing: 12 (32kg/24kg)
AMRAP: 12 Minutes

Accessory: Deadlift 5×5 Heavy As Possible Every 3 Minutes

WOD:
Tabata :20/:10 x 8 1:00 Rest
Air Squat
Push Up
AbMat Sit Up

Accessory: Bench Press 5×5 Heavy As Possible Every 3 Minutes

Extra Credit:
CL&J OTM 20 Minutes (HAP)
Hand Walk (Practice 10 Minutes) – Choose challenging skills based on your level
Sled Drag – 800 yds Backwards

WOD:
Run: 100
Burpees: 10
5 Rounds for Time

Accessory: Front Squat 5×5 Heavy As Possible Every 3 Minutes

Extra Credit:
SN: OTM 20 Minutes (HAP)
Pull Up/Dip Complex
Yoke – Zercher carry – 25 yards. (10 Rounds) Choose a load that is very challenging.

Partner Filthy-Fifty
(You-Go-I-Go….complete 100 of each movement as a team)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Accessory: Sumo Deadlift 5×5 Heavy As Possible Every 3 Minutes

WOD:
SlamBall Run 100m
KB Front Squat 20
Pull-ups 12
5 Rounds for Time

Accessory: Push Press 5×5 Heavy As Possible Every 3 Minutes

Extra Credit:
EMOTM 20 Mins
Split Jerk (Heavy As Possible)

Muscle Up: 20 (Accumulate 20 strict MU)

WOD:
Prison Rules 2015 – 3 Reps Power Snatch/Power Clean&Jerk/Thruster (#95/#65)

Extra Credit: Box Jump: 5 (30”/24”) OTM 12 Minutes

WOD:
Power Snatch: 3 (#135/#95)
Push Up: 6
Wall Ball: 9 (#20/#14)
AMRAP: 3:00
Rest 1:00
5 Rounds

Accessory:Max Reps of FSQ in 2:00 (#185/#120) – Set stops if the bar is re-racked.

Extra Credit:
Tabata :20/:10 x 16 Alternating between Hand Stand Hold and Hollow Rock.

WOD:
Row: 500
Run: 400
Bupree 30
KB FQ: 20 (KB: 32kg/24kg)
MU: 10
For time

Accessory:
GHD Sit Up: 20
GHD Hip and Back Extension: 20
3 Rounds for completion

Extra Credit:
Swing: 12 (#124/#88) OTM 12 Minutes

WOD:
Thruster (DB: #50/#35)
Pull Up
Ball Slam (#30/#20)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

Accessory: 100 AbMat Sit Ups (Completion)

Extra Credit:
Practice hand walking for 10 minutes


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