For time:
50 Double Unders
21 Power Snatches (95/65)
21 Ring Dips
50 Double Unders
15 Power Snatches
15 Ring Dips
50 Double Unders
9 Power Snatches
9 Ring Dips

Programmed by Karen Angeles


Partner WOD:

50 Slam balls
40 Slam ball Lunges (step back)
30 Slam ball Sit ups
20 KB Swings
100 Double Unders
20 KB Swings
30 KB High Pulls
40 Russian Twists
50 Goblet Squats

Every two min both team members run 100m.

Programmed by Karen Angeles


With a 15 minute clock running…
0-5 Min: Run 600m, in remaining time complete max number of Box Jumps (24/20)
5-10 Min: Run 600m, in remaining time, complete max number of V-Ups.
10-15 Min: Run 600m, in remaining time, complete max calories on the Erg.


Death by EMOM…
Begin with 4 Burpees and 8 Kettlebell Swings (35/53)
Each minute increase KBS by 1 rep until you cannot complete all reps successfully within the minute.

i.e.
Minute one: 4 burpees, 8 KBS
Minute two: 4 burpees, 9 KBS
Minute three: 4 burpees, 10 KBS
etc.

Cash out…
1200M Row if below 10 minutes
1000M Row if b/w 10 and 15 min
800M Row if b/w 15 minutes and 20 min


Strength: Bench Press
8 @ 70%, 6 @ 75%, 6 @ 80%

Then:
4 Min Max Row (Cals)
3 Min Box Jumps (24/20)
2 Min Hand Release Push ups
1 Min Slamball (15/10)

Allow 20 seconds for transitions


Complete as many reps as possible in 7 Min:
Front Squats (135/95)
Every time you break perform 30 Double Unders

3 Min Rest

Complete as many reps as possible in 7 Min:
Hang Power Clean (165/115)
Every time you break perform 15 V-Ups


Back Squat 8, 6, 6 @ 70, 75, 80%

On an 8 Minute clock:

600 M Sandbag Run

30 Box Jumps (24/20), then Max rep Back Squats w/ remaining time

(Bodyweight for men, ¾ bodyweight for women)