WOD

55 Barbell Burpees
34 Overhead Squats (95/65)
32 Chest to Bar Pull-ups
32 Ring Dips

*Adv Sub 21 Ring Muscle Ups

Conditioning
On the Minute x 20:
Minute 1 – 10 Burpee Box Jumps (24″/20″)
Minute 2 – 15/12 Calorie Row
Minute 3 – 20/15 Calorie Bike
Minute 4 – 20 Abmat Sit-Ups

Sweat Class

Gymnastics Skill
Kipping Swings

Conditioning
4 Minute AMRAP:
12 Russian Kettlebell Swings (24/16)
12 Goblet Squats (24/16)

Rest 4 Minutes

4 Minute AMRAP:
8 Toes to Bar
Down and Back Bear Crawl

Rest 4 Minutes

4 Minute AMRAP:
25 Double Unders
10 Wall Balls (20/14)

All Classes
The Other Total
1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat

Conditioning
50 Calorie Row
40 Front Squats (135/95)
30 Toes to Bar
20 Push Jerks (135/95)
10 Muscle-Ups

Sweat Class

Strength
In 6 minutes, in groups of three, accumulate as many strict pull ups as possible, switching after you come off the bar. Make pull ups as difficult as possible. 1 single strict is preferable to any number of partner assisted, banded pull ups, or ring rows. Rest while your teammates work.

Conditioning
3 person teams
24 minute EMOM:
1. Calorie Row
2. Box Jumps with Step Down (24/20)
3. Rest

One person rows, the second teammate will perform AMRAP Box Jumps while the third teammate Rests. Every minute teammates will switch stations in order, for the 24 minute workout. Goal is total reps (box jumps and row calories) completed by the team.

2 Rounds for Time
400 Meter Run, 26 Hand Release Push Ups
400 Meter Run, 26 Kettlebell Swings 53/35#
400 Meter Run, 26 Sit Ups
400 Meter Run, 26 Hip Extensions
400 Meter Run, 26 Double Unders
400 Meter Run, 26 Box Jumps 24/20″

30 Lateral Barbell Burpees
400 Meter Run
15 Power Snatches (115/80)
800 Meter Run
15 Power Snatches (115/80)
400 Meter Run
30 Lateral Barbell Burpees

Strength
3×10 Deadlifts

Conditioning
21 – 15 – 9
Deadlifts (225/155)
Handstand Pushups
Dumbbell Box Step Overs 24″/20″ with 45’s/35’s

Conditioning
AMRAP 15
10 Deadlifts (225#/155#)
15 Unbroken Wall Balls (20#/14#)

Skill
50 TTB not for time