A 5 Rounder

With 3 Minutes on the Clock:
Run 200 Meters
10 Toes-to-bar or V-ups
10 Push Press @30% of Jerk 1RM
*Rest remainder of the 3 Minutes. Score is total reps – 200 Reps possible. Run counts as 20

Overhead Squat

5×3
*Build throughout, up to 85% of 1RM.

Strict Press

5×3
*Build throughout, up to 85%

Yayy Monday is Here!!

With 12 Minutes on the Clock:
1000 Meter Row Buy-in

With Remaining Time AMRAP of:
10 Toes-to-bar
10 Push-ups
20 Kettlebell Swings (50/35)

Endurance WOD (7:45am)

With 20 Minutes on the clock:
1 Mile Run Buy-in

Then AMRAP with remaining time of:
30 Kettlebell Swings
30 V-ups
30 Dumbbell Clean & Jerks (30/20)
30 Goblet Squats (50/35)
30 Push Press (75/55)

*Score is rounds + reps of 30s

Community WOD (7:45am)

With 12 Minutes on the clock:
800 Meter Run Buy-in

Then AMRAP with remaining time of:
20 Kettlebell Swings
20 Sit-ups
20 Goblet Squats
20 Push Press

*Score is rounds + reps of 20s

Back Squat 3×5

3 Sets of 5 Reps
*Build throughout, up to 70%

5 + 5 = 10

5 Minute AMRAP of:
30 Sit-ups
15 Overhead Squats (75/55)
15 Pull-ups
*Rx+ Swap pull-ups with 5 Bar Muscle-ups & (95/65)

Rest 3 Minutes

5 Minute AMRAP of:
30 Flutter Kicks (L+R=1)
15 Slam Balls (30/20)
15 Pull-ups
*Rx+ Swap pull-ups with 5 Bar Muscle-ups

*Add rounds + reps of both AMRAPs for final score. If partial reps of both AMRAPs are above 60 reps, count the total as an additional round. Bar muscle-ups count as 15 reps for scoring.

Double Tabata

16 Rounds – 20 Seconds of Work, 10 Seconds of Rest
Rotating through these 4 movements:
Sumo Deadlift High Pull (75/55)
Burpees
Box Step-ups (24/20)
Push Press (75/55)

Score is total reps for all 16 rounds. If you did the 9/11 WOD, make this a nice recovery pace

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