Complete 4 Rounds for Time:
400 meter Run
7 Single-arm Kb OH Squat (40/30), R arm
7 Single-arm Kb OH Squat (40/30), L arm
4 Bar Muscle-ups

Accessory Work:
30 Push-ups
Accumulate 3 minutes of Plank Holds, any style
30 Hollow Rocks
Accumulate 3 minutes of Bar Holds, any style
Accumulate 3 minutes of isometric Squats
*Complete this work in any order.

Every Minute on the minute for 30 minutes: 
Minute 1: 30 Double Unders
Minute 2: 10 Burpees
Minute 3: 15 Kb Swings (70/50)

Endurance WOD (7:45am)
Complete 6 Rounds for Time:
200 meter Run
50 meter KB Suitcase Carry, R hand (50/35)
50 meter KB Suitcase Carry, L hand (50/35)
40 Double Unders
30 Walking Lunges
20 KB Swings (50/35)
10 Calorie Row
(*50 minute time cap)

Community WOD (10:00am)
Complete 3 Rounds for Time:
200 meter Run
50 meter KB Suitcase Carry, R hand
50 meter KB Suitcase Carry, L hand
40 Double Unders or 80 Singles
30 Walking Lunges
20 KB Swings
10 Calorie Row
(*25 minute time cap)

20 Minute AMRAP:
4 Strict Pull-ups
6 Push-ups
8 Sit-ups
10 Air Squats

Dessert: Side Plank Tabata

10 Minute AMRAP:
6 Strict Toes to Bar
6 Wall Ball Shots (20/14)
6 KB Swings (50/35)

Partner WOD
Complete 3 Rounds for Quality:
While one person does a slam ball toss to the 50m mark and runs back to the gym with it, the partner holds a plank. Switch roles.
Round #1: Side tosses, alt directions and a Front Plank hold
Round #2: Chest toss and a Side Plank (R) hold
Round #3: Keg toss and a Side Plank (L) hold

Minute #1: 4 Squat Cleans (135/95)

Minute #2: 6 Shoulder to Overhead (135/95)

Minute #3: 8 Front Rack Lunges (135/95)

Minute #4: 10 Strict Ring Dips

Run an aerobic mile as a warm-up

On a 4 Minute Clock:
Run 400 meters
As many Double Unders as possible in remaining time.
*Rest 1 minute
On a 4 Minute Clock:
Row 500 meters
As many Double Unders as possible in remaining time.
*Rest 1 minute
On a 4 Minute Clock:
Run 400 meters
As many Double Unders as possible in remaining time.
*Rest 1 minute
On a 4 Minute Clock:
Row 500 meters
As many Double Unders as possible in remaining time.
*Rest 1 minute

Row 500m at a slow pace with your feet NOT strapped in to the machine! Rest 2 minutes. Row another 500m at a medium pace. Goal is to focus on staying “connected” to the rower.

Strict “Jackie”
Complete for Time:
1000 meter Row
50 Thrusters (45/35)
30 Strict Pull-ups

Endurance WOD (7:45am)
Complete for Time:
1 mile Run
10 Strict TTB
20 Double Unders
10 Box Jumps (30/24)
20 Double Unders
10 Hang Cleans (95/65)
20 Double Unders
10 Wall Ball Shots (20/14)
20 Double Unders
10 Push Press (95/65)
20 Double Unders
10 Front Squats (95/65)
20 Double Unders
10 Push-ups
20 Double Unders
1 mile Run

Community WOD (10:00am)
Cash in: 800 meter Run
10 Minute AMRAP:
5 Ring Rows or Strict Pull-ups
10 Box Jumps
15 Wall Ball Shots
20 Double Unders
Cash out: 800 meter Run