Wod:
10 Rounds
1:15 Min AMRAP
15 Air Squats
-In Remaining Time-
Max Step Ups 
-Rest 45 Sec-

Equipment:
5 Rounds
2:30 Min AMRAP
10/8 Cal Bike / 15/12 Cal Row
10 Front Squats #155/105
-In Remaining Time-
Max Burpees
-Rest 30 Sec-

Wod:
For Time
100 Burpees
*Every Min Until Finished
Run 15 Sec Out / 15 Sec Back
+
For Time
100 Sit Ups 
*Every Min Until Finished
5 Push Ups 

Equipment:
For Time
100 Clean and Jerks #115/75
*Every Break Until Finished
30 Double Unders -or- 10 Box Jumps

Wod:
Rest

Wod:
20-2 (By 2’s)
Up Downs
Alt Jumping Lunges
-Rest 2 Min-
10-1 (By 1’s)
Burpees
Jumping Air Squats

Equipment:
20-2 (By 2’s)
Calories
2 Squat Cleans #205/145
-Rest 2 Min-
10-1 (By 1’s)
Calories
1 Squat Clean #225/155

Wod:
4-3-2-1
Min Run
40-30-20-10
Alt Step Ups*

*Add Weight If Possible

Equipment:
4-3-2-1
Max Cals
40-30-20-10
Double Push Up Burpees

Wod:
20 Min AMRAP
25 Burpees
100 Lunges
25 Burpees
100 Push Ups 
25 Burpees
100 Burpees
25 Burpees

Equipment:
20 Min AMRAP
15 Power Snatches #95/65
45 Double Unders
-At 10 Min-
15 CJ #95/65
45 Double Unders

Wod:
5 Rounds
30 Air Squats
20 Alt Plank Push Ups
30 Mountain Climbers
20 “Down And Backs”

*Down and Backs: Choose a distance about 50’ away and run down and back = 1 rep

Equipment:
1k Row / 50 Cal Bike
-Immediately Into-
5 Rounds
10 S2O #155/105
50 Air Squats

Wod:
30 Min Clock
90 Sec On / 90 Sec Off
24 Lateral Hops
12 Bench Dips
Max Alt Single Leg V Ups 
*Begin Each Round w/ Hops

Equipment:
30 Min Clock
90 Sec On / 90 Sec Off
30 Sec Max Double Unders
12 Deadlifts #155/105
9 Power Cleans #155/105
6 Hang Power Cleans #155/105

*Start Where You Left Off / But Always 30 Sec Of Double Unders First

Wod:
10 Min AMRAP
30 R Leg Lunges
15 Burpees
30 L Leg Lunges
15 Burpees
-Rest 2 Min-
10 Min AMRAP
30 R Leg Step UPS
15 Hand Release Push Ups 
30 L Leg Step UPS
15 Hand Release Push Ups 

Equipment:
10 Min AMRAP
10 Cal Bike / 15 Cal Row
10 Front Rack Alt Lunges #135/95
10 Burpees Over Bar
-Rest 2 Min-
10 Min AMRAP
10 Cal Bike / 15 Cal Row
10 Front Squats #135/95
10 Burpees Over Bar

Wod:
Rest

Wod:
80-60-40-20
Alt High Knees
Air Squats
-Rest 2 Min-
40-30-20-10
Plank Push Ups 
V-Ups (Or Sit Ups)

Equipment:
50-40-30-20-10
Calories
Kb Swings #53/35 
-Rest 2 Min-
For Time
150 Air Squats

*If no Kb do Db Alt Db Snatches, if neither of those do Hang Power Cleans #95/65

Wod:
10 Min Clock
1 Mile Run
-At 10 Min-
5 Rounds
10 Rear Foot Elevated Lunge (R)
10 Burpee Step Ups*
10 Rear Foot Elevated Lunge (L)
10 Burpee Step Ups*

*If You Have a Box Do BBxJ

Equipment:
10 Min Clock
2k Row -or- 5k Bike
-At 10 Min-
5 Rounds
10 Bear Complexes #135/95
15 Burpees

Wod:
10 Rounds
2 Min Clock
30 Lateral Hops
-In Remaining Time-
20 Alt Mountain Climbers
20 Glute Bridges
-Rest 1 Min-

*Start AMRAP Where You Left Off

Equipment:
10 Rounds
2 Min Clock
10 Deadlifts #185/125
-In Remaining Time-
10 Push Ups 
30 Double Unders
-Rest 1 Min-

*Start AMRAP Where You Left Off

Wod:
EMOM x20
Min 1
20 Alt Lunges
Min 2
10 Burpees Over Line
Min 3 
20 Air Squats
Min 4
10 Burpees Over Line

Equipment:
EMOM x10
Min 1
12/10 Cal Bike -or- 15/12 Cal Row
Min 2
10 Power Snatches #95/65
-Rest 5 Min-
EMOM x10
Min 1
12/10 Cal Bike -or- 15/12 Cal Row
Min 2
10 Clean and Jerks #95/65

Wod:
2 Rounds
25-20-15-10-5
Tuck Jumps
Push Ups
V-Ups
-Rest 2 Min-

Equipment:
For Time
100 Push Press #135/95
*Every Min
5 Box Jumps 30”/24”
(No Box, 10 Lateral Hops Over Bar)

Wod:
4 Rounds
60 Air Squats
4 Min Run
2 Min Burpees

Equipment:
4 Rounds
30 Cals
20 Front Squats #95/65
10 Bar Facing Burpees

Wod:
Rest

Wod:
2 Rounds
50 Alt Plank Push Ups
25 Tuck Jumps 
50 Flutter Kicks
-Rest 2 Min-
2 Rounds
50 Mountain Climbers
25 V-Ups 
50 High Knees

Equipment:
2 Rounds
45-30-15
Calories 
Plate GTO #45/25
+
2 Rounds (Not For Time)
45-30-15
Plate Floor Press #45/25
Bent Over Plate Row #45/25

Friday 11th
Wod:
10 Jumping Air Squats
20 Jumping Lunges
-
Rest 30 Sec
-
10 Jumping Air Squats
20 Jumping Lunges
10 Jumping Air Squats
-
Rest 30 Sec
-
10 Jumping Air Squats
20 Jumping Lunges
10 Jumping Air Squats
20 Jumping Lunges
-
Rest 30 Sec
-
10 Jumping Air Squats
20 Jumping Lunges
10 Jumping Air Squats
-
Rest 30 Sec
-
10 Jumping Air Squats
20 Jumping Lunges

Equipment:
3 Rounds
15 Push Press #115/75
30 Alt Front Rack Lunges #115/75
45 Double Unders
-Rest 3 Min-
3 Rounds
15 Push Press #95/65
30 Alt Front Rack Lunges #95/65
45 Double Unders
-Rest 3 Min-
3 Rounds
15 Push Press #75/55
30 Alt Front Rack Lunges #75/55
45 Double Unders

Wod:
EMOM x10
10 Burpees
Max Air Squats
-Rest 5 Min-
EMOM x10
30 Sec Plank
Max Sit Ups
-Rest 5 Min-
EMOM x10
30 Sec Glute Bridge
Max Russian Twists

Equipment:
For Time
90 Calories
60 Box Jump Overs 24”/20”
30 Power Snatches #135/95
60 Box Jump Overs 24”/20”
90 Calories