360.44
WOD – 20min AMRAP

150 meters Run
10 KB Swings (70, 55)
5 Bar Muscle-ups (scaled- perform 6 C2B Pull-ups & 6 HR Push-ups)

WOD – 4 Rounds – Not for Time

60 second plank hold (unbroken)
8 Turkish Getups (moderate weight)

360.43
A) Strength WOD
Deadlift – 3 Reps on the Minute x 10 minutes @ 75-80% of 1RM for all sets
*Post weight

B) WOD
4 Rounds for Time:
3 Power Cleans (155, 105)
3 Hang Squat Cleans
3 Thrusters
(Cannot drop the bar – must be unbroken) **must start complex over if dropped
9 Lateral Burpees – over the bar
36 Double-Unders
*Post time

360.42
TEAM Fight Gone Bad

2 minutes of each Round for max reps
3 Rounds (rest 2 min between rounds)

Wallballs
SumoDeadlift HighPulls
Box Jumps
Push Press
Calorie Row

360.41
WOD – Skill & Strength
EMOTM for 10min

Even: 8 Pistols (4/4)
Odd: 8 Strict Ring Dips

WOD – For Time
20 OH Squats (115, 85)
3 Rope Climbs
20 KB SDHP (70, 55)
30m Burpee Broad jumps
400m Run
30m Burpee Broad Jump
20 KB SDHP
3 Rope Climbs
20 OH Squats

WOD – 12min Cap
3 Rounds For Time

10 C2B Pull-ups
10 Shoulder to OH (135, 95)
With the remaining time of the 12 minutes perform an AMRAP of:
10 Push-ups (hand release)
10 Ring rows
~Rest 6 minutes
WOD – Strength
EMOTM – 1 Power or Squat Clean
*Increase weight to achieve a 1RM

A)
Skill WOD
7 min AMRAP
5 Burpee muscle ups (5 burpees + 5 progressions)
5 Wall-Walks

B)
WOD
Complete for timeemotm
21 Hang Power Snatches (95, 65)
9 Box jumps (24, 20)
15 Hang Power Snatches
15 Box Jumps
9 Hang Power Snatches
21 Box jumps

C)
4 sets of max unbroken hollow holds
– rest 60 seconds between sets

A) Strength WOD
5 x 3
Back Squats (find 3rm) – start at about 70% of 1 RM and find – 2 min of rest between sets. 12 min cap

B) WOD
Complete For Time:
8 rounds
8 Toes to bar
8 Thrusters (115,80) Rx+(135, 95) *unbroken
100 meter Run

*no time cap
*penalty for non-unbroken thrusters is to start that round over..beginning with the Toes to bar.

WOD – Hero WOD For Time – “DT”
5 Rounds

12 Deadlifts (155, 105)
9 Hang Cleans
6 Shoulder to Overhead

*0:00-12:00 min cap right into…

WOD – Benchmark For Time – “Annie”
50-40-30-20-10

Sit-ups
Double-unders

*12:00-24:00, right into…

WOD – 6min AMRAP

Max Set Strict Pull-ups (6min each set, so scale accordingly)
Max Set Weighted Push-ups (45, 25)

*24:00-30:00

**Rest as needed between sets, and total reps is your score

A)
Strength / Midline WOD – OTM – 10 Minutes
Even Minute: 20 second (accumulate) L-sit hold
Odd Minute: 3 Deadlifts Use the same weight throughout all 6 sets.
B)
WOD
Complete For Time:
20 Burpee DB Squat Cleans (45, 30)
40 Front Rack (Stationary) Walking Lunges (155, 105)
80 WallBalls (20, 14)
160 Double unders

WOD – Strength Complex EMOTM – 10min

1 Power Snatch + 1 Squat Snatch + 1 OH Squat @80% of your 1RM Squat Snatch

WOD – 7min AMRAP

1 Rope Climb
8 Goblet Squats (70, 55)

WOD – 7min AMRAP

5 Strict T2B
5 Strict Ring Dips
5 Strict Pull-ups