in teams of three, relay style
6 workouts, each team member completes 2 workouts
#1. 2 rounds 100m farmers carry 70/53, 50 air squats
#2. 3 rounds 250m row, 20 hand release pushups
#3. 10-8-6-4-2 power cleans 115/75, 30 double unders
#4. 50 walking lunges, 30 slam balls,50 walking lunges
…
warmup
50 double unders
3 rounds
10 goblet squats 35/25
10 glute bridges
10 bird dogs
2 min rest
wod
3 rounds
400m run
25 abmat pushups
25 deadlifts 185/135
400m run
3 rounds
10 pushups
10 squats
10 pvc pass-through
2 min rest
wod
21-15-9
OHS 75/55
bar facing burpees
2 min rest
15-12-9
OHS 75/55
bar facing burpees
2 min rest
12-9-6
OHS
bar facing burpees
warmup
500m row
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 strict press 45/35
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
warmup
50 double unders
3 rounds
10 pushups
10 walking lunges
10 jumping jacks
2 min rest
wod
12 min AMRAP
20 box jumps 24/20
15 ring pushups
Warmup
2 min bike
3 rounds
10 dead bugs
10 second active bar hang
10 single arm db deadlift
2 min rest
Wod
30-20-10
Calorie row
DB snatch 50/35
Toes-to-bar
open gym
2:00-3:00
In teams of two,
one partner working at a time,
800m run
50 medball cleans shared 20/14
50 Abmat situps shared
50 pullups shared
50 burpees shared
800m run
warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
3 rounds
25 deadlifts 225/155
1000m row
warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang squat cleans 45/35
10 alternating split jerks 45/35
2 min rest
wod
hang squat cleans
5-5-5-3-3-3-1-1-1