WOD

1 set of Back Squat x20 @ 50% of 1RM

Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata [...]

For time: • Row 500m • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups

20 Min AMRAP50 Sit Ups40 Push Ups30 Pull Ups20 Push Up / Plank Row10 Curl & Press

E2MOMx5 1 Min Max Cal Row (25/20) Burpees* E2MOMx5 1 Min Max Cal Bike (20/15) Thrusters* E2MOMx5 1 Min Tread Run (.15=15reps) Devils Press* E2MOMx5 1 Min Max Prowler Push (10x10m Section) Atlas Balls over Shoulder* *Rx reps/dist on first [...]

10min AMRAP:10 Hang Squat Clean Thrusters*1 Round of Cindy**- 5 Pull ups - 10 Push Ups- 15 Air Squats*CrossFit use barbell, Fitness use DB**For scoring - the round of Cindy counts as 30 reps, so each round is 40 reps.

3 Rounds: 20 Calorie Row DIRECTLY INTO 20 Calorie Assault Bike Rest 3 Mins

Death By (Every TWO Mins)... Russian KB Swing x5 Burpees x 3 0:00-2:00 -- 5 KBS, 3 Burp 2:00-4:00 -- 10 KBS, 6 Burp 4:00-6:00 -- 15 KBS, 9 Burp 6:00-8:00 -- 20 KBS, 12 Burp 8:00-10:00 -- 25 KBS, [...]

3 Rep Max Front Squat + 3 Rep Max Strict Press Load = Sum of FS and SP 15min to find both numbers.

:40on/:20off(transition) 5 Rounds per movement / 10 per couplet (in a row) 10min per Couplet Couplet 1: Push Up / Plank Row Rower Couplet 2: 2kb Waiter Lunges Sprint Run Couplet 3: Power Clean & Press Battle Ropes Couplet 4: [...]