"HOPPER"   3RFT
ROW 500m
30 BENCH PRESS 55#/85#
RUN 400m
30 WB SIT UPS 14#/20#

WOD

400m Run or 500m Row

~~~~Then~~~~

4 Rounds FT:

  1 Rope Ascent or (3 beginner rope climb)

  5 Burpees

10 Lunges each leg with weight

15 Sledgehammer swings(each arm)

20 Ab curls 

~~~~Then~~~~

400m Run or 500m Row

WOD

"Georgie Boy Barbell Complex"

6 ROUNDS

6 Power Cleans

6 Front Squats

6 Push Press

6 Back Squats

1 Burpee Pull Up at end of each round.

4 STATIONS
40 SECONDS of WORK!
20 SECONDS REST/TRANSITION
4 ROUNDS

TOTAL:  16 MINUTE WORK OUT

1.  BATTLE ROPE
2. LATERAL BOX JUMPS
3.  FORWARD ROLL
4.  DUMBBELL PULLOVER

WOD

SKILL REVIEW:  DEADLIFT

SKILL PRACTICE:  5 x 5

METCON:

1 mile RUN

~~~~THEN~~~~

3 ROUNDS OF:

15 DL 155/135/115/95

10 LUNGES (each leg) 35/25

  5 BURPEES

WOD

"DECK OF CARDS"

HEARTS = KB SWINGS

CLUBS = SIT UPS

DIAMONDS = PUSH UPS

SPADES = LATERAL BOX JUMPS

ACES = 10 SDHP 75/55

JOKER = 10 DOUBLE UNDERS

WOD

ROW 300m

21 WALLBALL SHOTS 20/14

21 DIPS (rings or parallettes)

RUN 200m

18 WBS

18 DIPS

ROW 300m

15 WBS

15 DIPS

RUN 200m

12 WBS

12 DIPS

ROW 300m

  9 WBS

  9 DIPS

17 Min AMRAP

15 KB Swings

20 Rusian Twist

200m Run

SKILL WORK:  7 minutes of MED BALL CLEAN practice FOLLOWED BY 4-minute EMOM practicing DOUBLE UNDERS

5RFT
9 MED BALL CLEANS
19 SIT UPS
99 JUMP ROPE (20 must be DU's)

Count Rounds & Reps for one total