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

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)