Complete 5 rounds for time of: 3 cleans (225/135#NTE 85% 1RM) 15 box jumps (24/20") Rest 1 minute after each round.

Complete for time: 9 thrusters (85%  bodyweight NTE 85% 1RM) 19 toes to bar 6 thrusters 16 toes to bar 3 thrusters 13 toes to bar WOD Notes: Compare to 150412.

Every 4 minutes for 6 rounds complete: 20/15 cal row 10 burpees 5 deadlifts (70% 1RM) WOD Notes:  Ideally you should have about 2 minutes of rest after each round in this workout.  Make sure…

Complete 6 rounds for time of: 3 power clean (205/125#, NTE 80% 1RM) 12 OH backward lunges in place (45/25# plate) 24 Russian twists (45/25# plate) WOD Notes: Russian twists are 24 taps (12 each…

m Complete 3 cycles of the following: AMRAP in 4 minutes 6 KB swings (70/53#) 6 push presses (185/115#) 6 lateral burpees over bar Rest two minutes after each cycle and continue from where you…

Complete 5 rounds of 30 seconds on, 30 seconds off, of: Supine ring pull up (as low as possible) Box jump (as high as possible) Shoulder to overhead (as heavy as possible) WOD Notes: There…

“Lucky No. 13” 10-9-8-7-6-5-4-3-2-1 Deadlifts (60% 1RM) 3-4-5-6-7-8-9-10-11-12 Burpees WOD Notes: This workout will be performed as an EMOM (every minute on the minute). Minute 1 you’ll complete 10 deadlifts and 3 burpees. Minutes 2…

AMRAP in 12 minutes of: 5 push presses (135/85#) 15 Russian twists (25/15#, 1 touch = 1 rep) 25 double unders

Complete 5 rounds for max reps of: 20s hang power clean (115/75#) 40s rest 20s of weighted pull ups (50/30#) 40s rest 20s of burpees 40s rest WOD Notes: Each 20 second interval needs to…

Complete 3 rounds for max reps: 90 seconds row (calories) 90 seconds rest 90 seconds power clean and jerk (115/75#) 90 seconds rest WOD Notes: The PC&J should be at a weight that you can…