Workout of the day (WOD)

• 300 Meter Run
• 20 Wallballs (20lbs/14lbs) (9kg/6kg)
• 300 Meter Run
• 20 American Kettlebell Swings (53lbs/35lbs) (24kg/16kg)
• 300 Meter Run
• 20 Box Jump Overs (24”/20” box)
• 300 Meter Run
• 20 Deadlifts (132lbs/88lbs) (60kg/40kg)
• 300 Meter Run
• 20 Ground To Overhead (132lbs/88lbs) (60kg/40kg)
• Time Cap: 25 Minutes.

🔥BUY-IN

100 Cal Echo Bike Intervals:
Sprint 10 Cal
40-second slow recovery pace
Continue until you reach 100 Cal.

Rest 1 minute, then:

3 ROUNDS OF:
30 Deadlifts @220/135lbs or 100/60kg

20 American Kettlebell Swings @53/35lbs or 24/16kg

10 Devil Presses @50/35lbs or 22.5/15kg

🚣 BUY-OUT
100 Cal Rower Intervals:
10 Cal Sprint
40-second slow recovery pace
Continue until you reach 100 Cal.

Total Time Cap: 35 Minutes.

3 Rounds For Time

• 25 Wall-Balls @20/14lbs or 9/6kg
• 25 Burpees
• 15 Deadlifts @200/110lbs or 90/50kg
• 15 Box Jumps
• Time Cap: 20 minutes

• 1km Run
• 30 burpee Broad jumps
• 1km row
• 200m farmers carry (2×24/16kg or 2×53/35lbs)
• 1km Run
• 50 Wall Balls (9kg/6kg or 20lbs/14lbs)
• 100m Sled Pull (60kg/40kg or 132lbs/88lbs)
• 50 Box Jump over (24”/20”)
• Target Time Cap: 45 Minutes.

• Buy In: 1000m row
• 30 Wallballs 20/13 lb (9/6kg)
• 10 Dumbbell Push Press 2×50/35 lb (2×22.5/15kg)
• 15 Pull Ups
• 10 Dumbbell Push Press 2×50/35 lb (2×22.5/15kg)
• 15 Pull Ups
• 30 Wallballs 20/13 lb (9/6kg)
• 10 Dumbbell Push Press 2×50/35 lb (2×22.5/15kg)
• Buy Out: 30 Cal Echo Bike
• Time Cap: 20 Minutes.

Buy-In:

800m Team Run (together)

Then, 2 Rounds of:

60 Synchronized Air Squats

60 Deadlifts in total at (100/70kg) (220/154lbs)

60 Wall Balls in total

20 Synchronized Burpees (must touch hands at the jump)

Directly followed by:

300 Double-Unders in total

Cash-Out:

800m Team Run (together)

Time Cap: 33 Minutes

4 Rounds For Time

• 10 Kipping Handstand Push-Ups (HSPU)
• 16 Wall Balls @ 20/13 lb (9/6 kg)
• 10 Muscle Ups
• 10 Front Squats @ 135/90 lb (60/40 kg)
• Time Cap: 25 Minutes

• 21 Box Jumps (24″/20″)
• 18 Alternating Dumbbell Snatches (50/35 lbs or 22.5/15 kg)
• 15 Toes To Bar
• 400m Run
• Duration: 20 Minutes

• 1km Run
• 20 Deadlifts (Weight: 100/70 kg)
• 1km Run
• 1 minute of Continuous Rope Slams (or 1 min. burpees)
• 1km Run
• 15 Sandbag Squats (Weight: 25/15 kg)
• 1km Run
• 20 Dumbbell Snatches (Alternating, Weight: 22.5/15 kg)
• 1km Run
• 100m Heavy Sled Drag (Weight: 100/70 kg)
• Target Time Cap: 45 Minutes

• 1km Run
• 1000m Ski Erg
• 1km Run
• 80m Farmer’s Carry (Weight: 32/24 kg)
• 1km Run
• 80 Wall Balls (Weight: 9/6 kg)
• 1km Run
• 200m Sandbag Lunges (Weight: 25/15 kg)
• Target Time: 40 Minutes

• 1km Run
• 100m Sled Push (Weight: 80 kg for men / 60 kg for women)
• 1km Run
• 100m Sled Pull (Weight: 80 kg for men / 60 kg for women)
• 1km Run
• 25 Burpee Broad Jumps
• 1km Run
• 1000m Row
• Target time: 40 Minutes.

• Minute 1: 15 American Kettlebell Swings (53/35 lbs / 24/16 kg)
• Minute 2: 15 Goblet Squats (53/35 lbs / 24/16 kg)
• Minute 3: 30 Double Unders
• Minute 4: 10 Box Jump Overs (24/20 inches)
• Total Duration: 16 minutes.