Warm up
200 RT
Knee hug
Butt kicker
Back twist
Pvc good morning
Pvc passthru
Leg swing

A. Agility
Triple speed ladder & hurdle drills

B. Met Con
3 rounds, rest 1min between round
Row 20cal
100ft walking lunge
10 push up
10 airsquat
10 kb swing 44/36
100ft walking lunge
Row 20cal

C. Core
Tabata 4x(20sec on, 10sec off)
Butterfly sit up
Plate leg raise

Warm-up

3 Steady Rounds:
:20 Noes and Toes Hold
20 Jumping Squats

2. Strength
Find a new 5RM Back Squat

3. Interval
4 Rounds:
Run 100 meters
12 Push Jerks 135/95lbs
Rest :30

4. Accessory
“JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
20 GHD Sit Ups
15 Calorie row

2. Met-Con
For Time:
27-21-15-9
Calories on row
Hang Power Snatch 95/65lbs

3. Strength
Push Jerk – 5×3 @ 85% of your 1RM

4. Bitch Work
3 Rounds:
Run 400m
2 Rope Climbs
Rest 1:00

1. Warm-up
3 Steady Rounds:
10 Handstand Shoulder Taps
Row 200m

2. OLY
Every 2:00 for 8 Minutes, 2 Misfit Snatch Complex @70%+
You can build throughout sets.

3. Interval
3 Rounds:
Row 750/600m
30 Alternating Pistols
30 Chest to Bar Pull-Ups
Rest 1:00

Warmup – 200RT, Leg swings, back twist, pvc

1. “Grace”

2. In 10 Minutes:
Row 2, 000 meters
5 Rope Climbs
Max Rep D-Ball/Stone Cleans 150/100lbs in Remaining time.

3. Accumulate 7:00 of Kettlebell Farmer’s Carrys

11 Minute Cap.

Warm up
3 Steady Rounds:
12 Back Extensions
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. OLY
Power Clean Singles @80% – Drop and Reset
5 Rounds
:60 on
:60 off

4. Interval
4 Rounds:
15 Bar Facing Burpees
9 Squat Clean Thrustes 135/95lbs
Rest 1:00

Warm up – 200 Rope turns, leg swings, pvc, back twist
1. Open WOD 15.3
AMRAP 14 Minutes:
7 Muscle Ups or 7 Pull ups
50 Wallballs 20/14lbs
100 Double Unders

2. 20 Standard 15′ Rope Climbs For Time.

3. 1 mile run

1. Warm-up
3 Steady Rounds:
:30 Nose and Toes
12 KB Swings

2. Met-Con
3 Rounds:
15 Deadlifts 245/165lbs
18 Toes to Bar
21 Box Jump Overs 24/20″

3. OLY
Squat Snatch 3×5 @80%
Row 500m (slow/steady) for Rest between sets.

Warm-up:

3 Steady Rounds:
15 Push-Ups
15 Empty Bar Thrusters

2. Strength
Find a new 5RM Back Squat

3. Interval
AMRAP 20 Minutes:
60ft Handstand Walk
10 Power Snatch 95/65lbs
10 Ring Dips
Rest :60

4. Accessory
20 Standard 15′ Rope Climbs For Time.

Warm-up:
3 Steady Rounds
8 Strict Pull-Ups
Row 15 Calories

2. Interval
4 Rounds:
21/15 Calories on Rower
21 Overhead Squats 115/75lbs
5-9 Muscle Ups
Rest 2:00

3. OLY
*2-3 Misfit Clean Complex every 2:00 for 8 Minutes.
(70%+ You can build throughout sets.)
Clean Complex, without dropping the bar perform:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk