Warm-up
400m run
3 rounds:
10 empty bar front squats
10 pvc lat stretch
10 dynamic squat stretches
10 alternating airplane DL

Strength & Skill
Death by front squats (60/40)
EMOM - every minute
1 burpee, and 1 front squat
**1 more rep each round

WOD
‘Helen’
3 rounds for time:
400m run
21 kb swings (24/16)
12 pull-ups

Warm-up
400m run
3 rounds:
10m duckwalk
10 cossack squats
10 wallball thrusters
10 empty bar back squats

Strength & Skill
Every 3min, for 12minutes (4 sets)
Back squats
8 reps @ 75%

WOD
AMRAP 18:
20 wall balls
200m run
20 SDHP (43/30)

Warm-up
3 Rounds:
10 Goodmornings 
10 PVC elbow stretch
10 Hanstringwalks 
10 Strict presses 

Strength & Skill
5 sets of 7 Reps 
Double KB Clean & Jerks

WOD
3 Rounds: 
600m Run 
20 Thrusters (40/25)
15 burpee pull ups

Warm-up
3 Rounds:
10 Airplane DL 
10 Hip opener lunges 
10 Push up into down dog 
10 Supermans 

Strength & Skill
Elevated front foot back rack lunges
5 sets of 8/8

WOD
4 Rounds:
8 Power snatches (60/40) 
12 Weighted box step ups @ 61/51cm & 22.5/15kg 
16 KB swings @ 24/16kg

Warm-up
2 rounds:
10 Leg swings
10 Hamstring walks
10 PVC Lat stretch
5 inch worms
5 scapula pull ups into 5 strict pull ups

Strength & Skill
One mile run for time (test)

WOD
Teams of 2
​22 min AMRAP:
40 C2B / pull ups
30 burpees
40 T2B
30 DB snatches @ 22.5/15kg
40 HSPU

Warm-up
200m Run 
3 Rounds: 
10 Deadlifts 
10 Strict presses
10 Glute bridges 
10 Scorpions 

Strength & Skill
OPEN 21.4 Barbell complex
Use 5 sets to find max weight:
1 Deadlift 
1 Clean 
1 Hang clean 
1 Jerk

​WOD
For Time: 
60 Deadlifts (60/40)
25 Box Jumps @ 61/51cm
45 Hang power cleans (60/40)
25 Box Jumps @ 61/51cm 
30 STOH (60/40)

Warm-up
100 Single skips 
3 Rounds: 
10 Cossack squats 
10 Goodmornings
10 Hamstring walks 
:10 calf stretch

Strength & Skill
Every 4:30 min x 5 Rounds 
400m run 
50 Double unders (75 Singles)
8 Burpees 
*4:00 Time cap each round

WOD
'Karen'  
150 Wall balls @ 10/7.5kg 

Warm-up
400m Run 
3 Rounds: 
10 Hamstring walks 
10 sec calf stretch 
5 Inchworms 
10 Box step ups

Strength & Skill
16 Minute EMOM: 
0-2: 30/25 calories 
2-4: 200m Run + 40 DU’s (adv. 60)

​WOD
4 Rounds: 
5 Wall walks 
12 KB swings @ 24/16kg 
18 Box jumps @ 61/51cm

Warm-up
3 Rounds: 
10 hip opener lunges 
10 push up into down dog 
5 front squats 
10 floor sweeps 

Strength & Skill
Tabata The following:
4 min Plank 
1 min transition 
4 min Air squat 
1 min Transition 
4 min Deadhang 

​WOD
11 Minute AMRAP:
9 Front squats (60/40) 
7 Over bar burpees
5 STOH

Warm-up
400m Run 
3 Rounds: 
10 Hip opener lunges 
10 push up into down dog 
10 floor sweeps 

WOD
Teams of 2 (35 min Time Cap)
You go; I go style (one partner completes one whole round while other partner rest)
18 Rounds Total: 
15/12 Calories 
15 Wall Balls @ 10/7.5kg
12 Box Jumps @ 61/51cm