2 Min Row
3 Rounds
5 Kip Swing
5 K290
5 Jump Squat
Then 2 rounds w/ Empty barbell
5 strict press / 5 front squat / 5 thruster
5 Power Snatch / 5 OHS / 5 Squat Snatch
Review WOD for standards, quality, safety, and performance

5-7-9-11
TTB
Thruster 95/65 | Rx+ 135/95
-directly into-
11-9-7-5
Squat Snatch 95/65 | Rx+ 135/95
Burpee over bar

1,500 Cal Row
1 Pull up or Ring Row (add 1 rep each day)

2 Min Max Cal Row

2 Min Max Cal Bike

2 Min Max Cal Ski

400m Row
2 Rounds
10 Squats
10 Toe Touches
10 Push ups
10 Pull ups

100 wallballs 20/14
80 box jump overs
60 one arm devil press 50/35
40 pistols
20 squat clean 185/125

2 min rest. Then back up.

200m Yog
Bear crawl front door to dumbbell rack
Crab walk back
10 Squat Jumps
10 Sit Ups
10 down down to pushup

For time
Buy-in 30 burpees
then
50-40-30-20-10
Barbell curl 45/35
10-20-30-40-50
Reverse Lunge (R+L=2)
Cash-out 30 burpees

**Run BD&B b/t each round (4 total)

1,500 Cal Row
1 Pull up or Ring Row (add 1 rep each day)

3 Min bike / ski / row or 75 DU
Stations 45 on 15 off
-Squats
-Situps
-Pull ups
-Slam ball
-HS Hold
-Box Dips
Then cover movements, standards, and prepare for the workout

Accumulate 2:00 hang from bar
Then
10!
Ring Dip
Single KB DL 70/53
then
Accumulate 2:00 Plank

1,500 Cal Row
1 Pull up or Ring Row (add 1 rep each day)

3-3-3
1 Power Clean + 2 Push Jerks
Increase weight each round

2 min row or ski
20 Jumping jacks
10 HR Push ups
10 Squat Jumps
10 Worlds greatest stretch
then w/ empty barbell
-10 strict press
-10 push press
-10 OHS
-10 SDHP from knee
-10 Light KB snatch
Spend 5 min warming up movements to wod weight
Say something nice to the person to your right and the person to your left. You will make the world a better place.

3 Min
40 Alt KB Snatch 53/35
Remaining time situps

3 Min
40 Push Press 95/65 | Rx+ 135/95
Remaining time air squats

3 Min
40 OHS 95/65 | Rx+ 135/95
Remaining time burpees

3 min
40 SDHP 95/65 | Rx+ 135/95
Remaining time DU

1,500 Cal Row
1 Pull up or Ring Row (add 1 rep each day)