10 Minute EMOM:
Even Mins: 3 Muscle-ups
or 9 False Grip Ring Rows to Sternum
Odd Mins: 25 Sit-ups

10 Minute AMRAP:
10 Burpee Lateral Box Jumps (24/20)
10 Toes to Bar

8 Minute AMRAP:
1 Plank Walk, 40ft.
16 Walking Lunges
16 Butterfly Sit-ups

Complete 3 Rounds for Time:
20 Plate Ground to Overhead (45/25)
40 Plate Russian Twists
800 meter Run

Find your 1RM Front Squat

Complete 4 Rounds for Time:
15 Thrusters (40% of 1RM Front Squat)
15 Chest to Bar Pull-ups

Row 5k for Time

Complete for Time:
25 Power Snatch (95/65)
25 Double Unders
25 Kb Swings (50/35)
25 Double Unders
25 Thrusters (95/65)
25 Double Unders
25 Handstand Push-ups
25 Double Unders
25 Overhead Squats (95/65)
25 Double Unders
25 Wall Ball Shots (20/14)
25 Double Unders

Partner WOD:
In Teams of 2, complete in any order:
400 meter Run, together
50 Burpee Box Jumps (20”), combined total
400 meter Run, together
150 Sit-ups, combined total
400 meter Run, together
300 Double Unders or Speed Steps, combined total
400 meter Run, together
100 Kb Swings (50/35), combined total
400 meter Run, together
100 Pull-ups, combined total
400 meter Run, together
2000 meter Row, combined total
*Only one partner can do an exercise at at time!

Deadlift
12-10-8-6-4-2
*25-90% of 1RM

Complete 4 Rounds for Time:
12 Deadlifts (225/155)
100 meter Slam Ball Toss (30/20)

“The Angry Mexican”
20 Min AMRAP:
5 Box Jumps (30/24)
5 HSPU
5 Power Cleans (135/95)
5 R Arm Kb Thrusters (50/35)
5 L Arm Kb Thrusters

Back Squat
10-10-10
*60% of 1RM

Death By Squats & Toes To Bar:
Minute 1: 1 Squat + 1 TTB
Minute 2: 2 Squats + 2 TTB, etc…
*Continue until failure!

Complete the Following:
3 Min Time Cap:
400 meter Run
AMRAP Hang Snatch (95/65)
*Rest 1 minute
3 Min Time Cap:
400 meter Run
AMRAP Thrusters (95/65)
*Rest 1 minute
3 Min Time Cap:
400 meter Run
AMRAP Pull-ups
*Rest 1 minute
3 Min Time Cap:
400 meter Run
AMRAP Push-ups