10 Minute EMOM:

3 Power Cleans

*Weight is athlete’s choice



3 Rounds For Time:
400 Meter Run/Row

* Preferably run, but if it’s too cold, row
20 Slam Balls

30 Double Unders


For Time:
500 Meter Row
100 Air Squats
400 Meter Row
75 Push press (45/35)
300 Meter Row
50 Pull-ups
200 Meter Row
25 Burpees

Back Squat
5×3 up to 85%



Triple Tabata

Tabata Double Unders

* Rest 2 Minutes

Tabata Sit-ups

* Rest 2 Minutes

Tabata Walking Lunges


*Full 8 round Tabata for each movement



Endurance WOD (7:45a):

Complete 3 Rounds of:

1 mile Run

12-9-6

Toes to Bar

Push-ups

Community WOD (10:00a):

Complete 3 Rounds of:

800 meter Run

9-6-3

Toes to Bar/V-Ups

Push-ups

Deadlift

5×5

*Weight is athlete’s choice



12 Minute EMOM
8 Box Step Ups (24/20)

8 Pull Ups/10 Ring Rows

15 Rope Climbs for Quality
*Scale with prone rope climb or ring rows

4 Rounds for Time
25 Sit Ups
30 Jumping Squats
35 Kettlebell Swings (50/35)
400 Meter Row