5 Min Amrap:

5 Slamball (25/15), 5 KTE

1 min Rest,

4 Min Amrap:

4 Jumping Lunges (each leg), 4 DB Snatch

1 Min Rest

3 Min Amrap

Man-Makers (30#DB/20#)

<3 Months:

5 Min Amrap:

5 Slamball, V-ups

1 min rest

4 min Amrap

Step back lunges, DB snatch (scaled load)

1 min rest

3 Min Amrap

Modified/scaled manmakers


Strength: 15 Minutes to establish 1 RM Bench Press

Conditioning: 3 Intervals of:

300M Row

12 2-Push Up Burpees

12 Chest To Bar Pull Ups,

*Rest 90 seconds – 2 Minutes Between Intervals

<3 Months:  3 Intervals of:

300 M Row,

10 Burpees,

10 Ring Rows (Full 2 Min Rest between intervals)


Every Minute on the Minute for 10 Minutes:

5 Power Cleans (135/95)

In remaining time, as many T2B as possible

At the completion of 10 Minutes:

Power Clean Sell-Out: as many reps as possible at workout weight. Once athlete drops the bar the sell-out is over, he/she may not pick it up again for score.

via Trident CrossFit.


2 options:

7 MIN AMRAP:

12 OH Squats (85/55)

12 Jumping Lunges

1 MIN REST

7 MIN AMRAP:

12 Push Ups

12 Ring Rows

12 Sit ups

OR:

“Diamonds Aren’t Losers” -Partner WOD, both can row at the same time, but otherwise, one person working at a time.

Cash In:

3800 M Row

3 Rds

38 weighted Lunge Steps ( sandbag)

38 SDHP

38 Barbell Roll Outs

Cash Out:

800 M Partner Sandbag Run

via (1) Trident CrossFit.