Category: WODs

A. 5 Rounds for Time: 20 Push-ups 20 Squats 20 Sandbag Cleans RX: 50/30 lb Sandbag B. 5-4-3-2-1 Push Press. Start at 80% of 1RM.

A. 5-4-3-2-1 Deadlift. Start at 80% 1RM. B. 3 Rounds for Time: Run 400m 20 Single Arm Press (10 each arm) 10 Brute Ball Over the Shoulder 10 Kettlebell Swings RX: 45/35 lb Kettlebell, 70/50 lb Brute Ball

A. 14 min AMRAP: 8 Pull-ups 10 Sandbag Snatch 12 Sandbag Back Squat B. 3-2-1 Wave, Front Squat. Start at 80% 1RM. Once the first wave is complete, start the second wave with the weight you used for the set of 2 from the first wave. Stop when you can no longer complete a wave.

A. 20 min AMRAP: 400m Run 10 Sandbag Squat Clean 15 Push-ups 20 Toes-to-Bar RX: 70/50 lb Sandbag B. 5-4-3-2-1 Shoulder Press. Start at 80% of 1RM.

A. 5 Rounds for Time: 200m Run 15 Push Press 12 Pull Ups 9 Shoulder Slams RX: 70/50 lbs Sandbag B. 5-4-3-2-1 Deadlift. Start at 80% 1RM.

A. 3-2-1 Wave, Back Squat. Start at 80% 1RM. B. 6 min AMRAP: 8 Burpees 12 Thrusters RX: 70/50 lbs Sandbag

For time: Run 5k

A. 15 min AMRAP: 50 Double-unders 10 Brute Force Burpees 3 Muscle ups 10 Back Squats RX: 70/50lb Sandbag Scaled: 50/30lb Sandbag B. 5-4-3 Wave, Front Squat. Start @ 80% of 1RM.