A.)

Strict Press- 6 sets of 5 reps ascending in weight super set with 6 sets of 10 reps Front Plate raise AHAP

B.)

For Time

30-20-10

STOH (115/75)

Bar Over Burpee

C.)

100 V Ups AFAP

A.)

Overhead Squat- 6 sets of 5 reps ascending in weight

B.)

For Time

500m row buy in

21-15-9

Overhead Squat (95/65)

Box jumps (24/20)

500m row cash out

C.)

5 Rounds

30 sec max V Ups

30 sec rest

A.)

20 min EMOM

Even min- 100 meter Shuttle Run

Odd min- 30 sec max Devils Press

B.)

Class ROMWOD

A.)

Deadlift- 6 sets of 4 reps with a 4 count descent

B.)

4 Rounds for Time

10 Deadlifts (185/115)

10 Pull Ups

400 meter Run

C.)

3 Rounds

20 V Ups

20 mountain climbers

A.)

Front Squat- 6 sets of 4 reps ascending in weight

B.)

12 min AMRAP

Burpee rep scheme ascending by 2 reps every round- wall Balls remain at 10 reps!

2 Burpees

10 wall Balls (20/14)

4 Burpees

10 Wall Balls

6…

C.)

Collect 3 min in the plank position

A.)

Clean and Jerk- 15 min to find a 1 rep Max

B.)

For Time

“Grace”

30 Clean and Jerks (135/95)

C.)

5 Rounds

20 Weighted Sit Ups

20 Russian Twist each side