360.57
A)
Strength WOD
Back Squat 1 x (5,5,3,3,1,1)
ACHIEVE A 1 Rep Max
*90-120 seconds rest between sets.
*14 min cap

B)
WOD
21-15-9
Snatches (95, 65)
Pull-ups
*400 meter Run after each round (21,15,9)
*12 Minute Cap

360.56
WOD – Strength

Floor Press – 4 sets x 10 reps

WOD – For Time

100 Pull-ups
100 Wallballs (20, 14)
100 Sit-ups
200m Farmers Carry 70/53

360.55
WOD – Each For Time
Every 10min start the next WOD…

1.) 30 Snatches (135, 95)

2.) 60 OH Squats (135, 95)

3.) 90 Double KB OH Walking Lunges (55, 35)

WOD – Midline For Time

50 Medball V Sit-ups

360.54

WOD – EMOTM for 10min

2 Squat Cleans – Touch ‘n Go – Same weight across for all 10min

WOD – 2 Rounds, Each for Time

200M Run
15 Burpee Box Jump Over (24?, 20?)
10 DB Split jerk (50, 35)
5 Rope Climbs
10 DB Split jerk (50, 35)
15 Burpee Box Jump Over (24?, 20?)
200M Run
~Rest 5min & Do Again!

360.53
WOD – For Time

15 Deadlifts (225, 145) Rx+ (275, 185)
30 KB Swings (70, 55)
800m Run

~1min Rest

12 Deadlifts
24 KB Swings
600m Run

~1min Rest

9 Deadlifts
18 KB Swings
400m Run

~1min Rest

6 Deadlifts
12 KB Swings
200m Run

WOD – Midline & Skill
7min AMRAP

30 Second L-Sit Hold
5 Strict Toes to Bar
7 Kipping Toes to Bar

A) Strength WOD
Strict Press 1 x 8, 8, 6, 6 (every 2 minutes perform one set)
+
(Max reps in 2 minutes 95, 65)

B) WOD
Complete 5 Rounds For Time:
5 Hang Power Clean (155, 105)
5 Front Squats
5 Shoulder to OH
50 Double Unders
*15 minutes time cap

360.51
WOD – For Time from min 0:00-10:00
12-10-8-6-4-2

OH Squat (135, 95)
Clapping Push Ups

WOD – For Time from min 10:00-20:00
12-10-8-6-4-2

OH Walking Lunges (lunges get double the reps – 45, 25)
DB Shoulder Press 50/35

WOD – Core – 3 Rounds
In 60seconds hold as long as possible –

HandStand
Arch body
Hollow Body
*rest 30sec between movements

360.50
WOD – Skill & Strength EMOTM 18min??

Min1: 3 Snatches (Power or Squat) @ 75% of 1RM
Min2: 3 Strict HSPU
Min3: 12 (6/6) DB Step-ups

WOD – 3 Rounds For Time

20 Power Snatches (75, 55)
20 Wallballs
*7min Cap

360.49
A)
15 Min AMRAP
15 Goblet Squats 70/53
30 Double Unders
200 meter Run

B)
4 Rounds not for time.
90 meter OH Plate Walk (45, 25)
60 Seconds Weighted plank (45, 25)
12 V-Ups
*15 minute cap