• Wall Climb
• Zigzag Hurdle Shuffle
• Box Jump Pass
• Lateral Tire Jump (in/out)
• 7 Medball Twists
• 7 Burpee Pullups
• 20 Double Unders
• 20 Situps

With a running clock perform 100 Jumping Lunges (50R/50L)
Then 4-rounds for time of:

• Run 200m
• 12 Ring Rows
• 24 Box Jumps
• 12 Medball Plyo-Pushups

6 Rounds of the following Strength/Skill Progression:

• 2-Snatch Grip Deadlift into…
• 3-Hang Power Snatch into…
• 4-Overhead Squat

*Work up to the heaviest weight you can with all exercises. (20min limit)

Then mini-WOD day: (WOD must be completed in 10 min)
“LeeLee”: 21, 18, 15, 12, 9, 6, 3 of Wall Ball (20/14#) and Ring Pushups

Strength: Shoulder Press 5, 4, 3, 2, 2, 1, 1. Take your max weight and complete one set of as many Push Presses as possible, without rest. Score is max weight and max reps. (18min limit)
Then: 12min AMRAP:

• 3 Sledgehammer Hits (R/L)
• 6 Kettle swings (53/35#)
• 9 Sprawls
• 1-40 yd sprint

With a running clock SPRINT 400-meters, then combine Thrusters and Double Unders:

• 10, 8, 6, 4, 2 Thruster (M-135/W-95…or whatever is heavy for you)
• 50, 40, 30, 20, 10 Double Under

As always, Saturday’s are free for your friends.  So bring them into either location for a great Surprise Workout.

8 Rounds of 20-seconds of work, 10-seconds of rest for:

• Plank Bipod (L/R)
• B2B squats
• Ring Bent Hold
• Sprawls
• Lateral Box Jumps (jump on top of box side to side)

• 10 Pullups
• 10 Uneven MB Pushups (split reps)
• 10 Kettle jacks (53/35)
• 15 Clean and Jerk (115/75)
• 20 Pullup
• 20 Uneven MB Pushups
• 20 Kettle Jacks
• 10 Clean and Jerk
• 30 Pullups
• 30 Uneven MB Pushups
• 30 Kettle Jacks
• 5  Clean and Jerk

15 min limit:
5×3 Shoulder Press
then….
For Time:

• 400-Meter Sprint
• 50-Double Under’s
• 200-Meter Weighted Run (45/25#)
• 50 -Double Under’s
• 15-Wall Ball Shots (20/14#)

15-min AMRAP:
10- 50 yd sprints every 90 seconds.
*run sprint and rest of 90 seconds is recovery until next sprint
then…..
13-min AMRAP:

• 3-Reverse burpee Mule Kicks
• 4-Med ball cleans (20/16)
• 5-Quick step drill (ex. use curb as step.  Step Up left/right, then step down left, right as quick as possible/ switch to right/left next round)
• 6-Sand Bell Russian Twist (each side) (25/15)

*Record Rounds For Score