8 Minute AMRAP (one person finishes each set at a time, “relay stye”)

10 Wall balls 14/10#

10 OH Walking lunge 25/15#

10 Deadlifts 135/83#

THEN...

As many reps as possible in 15 minutes of:

10 Pull ups

15 Burpee box jumps or step ups, 24/20″

20 Thrusters, 75/55#

25 KBS (Russian), 53/35#

15 Pull ups

20 Burpee box jumps or step ups

25 Thrusters

30 KBS (Russian)

20 Pull ups

25 Burpee box jumps or step ups

30 Thrusters

35 KBS (Russian)

CircuitBreakerTwo

8 Minute AMRAP:

3 Wall Walks

6 Ring Dips

9 Toes to Bar

JPDoubleUnders

9 Minute EMOM

Even Minutes (0-1, 2-3, 4-5, 6-7, 8-9):

3 Clean and Jerks @ 80% of skill weight

Odd Minutes (1-2, 3-4, 5-6, 7-8):

5 Chin-ups (Adv: 7 C2B chin-ups STRICT; Int: 5 C2B chin ups) 

RopeClimbs

3 Minute AMRAP

30 Double Unders (60 singles)

15 KB Swings (Adv: 73/53; Int: 53/35, Nov: 35/26)

10 Box Jumps

Rest 1 Minute, Then:

6 Minute AMRAP

30 Double Unders (60 singles)

15 KB Swings (Adv: 73/53; Int: 53/35, Nov: 35/26)

10 Box Jumps

JuliaKBSwing

Against a Running Clock

0:00

“Diane”

21-15-9

Deadlifts (225/155) (Scaled: 70% of 1RM)

Handstand Push-ups (Scaled: Regular push-ups or box push-ups. NO MORE than 1 Ab mat!!)

When Clock Hits 15:00:

7 Minutes Max Burpees to 6” Target

Spartan Tire Flip

Partner WOD:

18-Minute Time Cap

(Can split work up any way they want):

50 Wall Balls (Adv. 25/20, Int: 20/16, Nov: 16/12)

2 Rope Climbs (4 Rope Pulls)

50 Kettebell Swings (Adv: 73/53, Int: 53/35, Nov: 35/26)

2 Rope Climbs (4 Rope Pulls)

50 Weighted Sit-Ups (45/25)

2 Rope Climbs (4 Rope Pulls)

50 Alternating Jumping Lunges (make sure hips extend all the way!)

2 Rope Climbs (4 Rope Pulls)

DaveandWinn