360.48
WOD – The Sevens
7 Rounds

7 Handstand push-ups
7 Thrusters (95, 135)
7 Knees to Elbow
7 Deadlifts (155, 245)
7 Burpees
7 Kettlebell swings (55, 70)
7 Pull-ups

360.47
WOD – Strength

1 & 1/4 Front Squats – 5×5

WOD – 15min AMRAP
At the start of each 5min mark perform 10 Clean & Jerks (135, 95) (minutes 0, 5, and 10)

With remaining time, complete as many rounds of possible of:
10 Push-ups (hand release)
15 Air Squats
20 Dubs

360.46
WOD – 7min Ascending AMRAP
2, 2, 4, 4, 6, 6, 8,8…..

Deadlifts (185, 115)
Snatches (95, 65)

~Rest 3min

WOD – 7min AMRAP

30m Plate Push
200 meter Run

~Rest 3min

WOD – 7min AMRAP

10 Ring Dips
15 Wallballs

360.45
A) Strength WOD

Every 90 seconds, 2 Touch ‘n Go Power Cleans for 7 Rounds
FIND YOUR 2RM – Increase in weight every set.

3 Minutes rest then start..

B) WOD – Complete For Time

9 Cal Row
9 Box Jumps (30, 24)

15 Cal Row
15 Box Jumps (30, 24)

21 Cal Row
21 Box Jumps (30, 24)

***6min Cap, then…

Rest 3 Minutes then start

C) WOD – 9min AMRAP

30 Second L-Sit
6 Wall Walks
12 DB Strict Press (50, 35)

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