For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

1-10

DB front squats Burpees on to a 25lbs plate

Rest 5 minutes then 300 DU for time!

5RFT

10 HSPU

15 T2Bs

20 WB

25 DL at 50/35 1 minute rest after each rounds

Zoom Option at 6:00AM or Noon
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8 minutes on 3 minutes off x 3

Start each round with a 100 DU

Remaining Time AMRAP

9 DB burpee deadlifts

12 lunges with DB in a front rack position

21 Sit-up to a twist

B:Bench Press Establish. 5 rep max

Rowing Intervals: 350m at 2km Pace -3 rest 1 minute x 10

Zoom Option at 6:00AM or Noon
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Zoom WOD:

10 rounds resting 1 minute after round :

10 push ups

10 Db one arm thrusters

10 deadlifts (135/95 or a set of DBs)

10 DB one press (5 each side)

Front Squats: On the 2 minutes 1x6 at 80%, 1x5 at 85%, 2x5 at 90%, 2x3 at 95% of 1 RM clean and Jerk
For time:

100 squats,

75 push ups

50 Lunges,

25 V-Ups,

15 Burpees.
Clean and jerk at 185/125

Zoom Option at 6:00AM or Noon
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Zoom WOD:

6 minutes on 2 minutes off x 4 rounds -

AMRAP -

84 squats,

42 Lunges,

21 V-Ups,

15 Burpees.

Pick up where you left off.

4 minutes on 2 minutes off, 6 minutes on 2 minutes off, 8 mins on 2 minutes off, finish with 4 minutes on.
For this WOD you'll have to set the clock to count up from zero and track your work/rest.

The WOD is as follows - AMRAP - 5 BM, 10 farmer's carry 50/35lbs box steps overs (24/20) 20 single arm OH DB lunge steps (50/35), and 40 DB snatch.

Start each new work interval where you left off the last one. (Total work time is 22 minutes - total training time is 28 minutes)

Zoom Option at 6:00AM or Noon
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Zoom WOD:Part A: 75 seconds on 45 off seconds off X 6 rounds
50 Toe Taps
AMRAP DB Snatch 50/35

Rest 5 minutes

Part B: 75 seconds on 45 sec off x 6
25 Box Jump Overs
AMRAP Single Arm Devil PRess (50/35)

2 min on 50 sec off x5
AMRAP
7 Clean and jerks at 135/95
7 Burpees Box jump overs 24/20
7 C2Bs

Rest 5 minutes

2 min on 50 sec off x5
AMRAP
14 DL at 135/95
56 DU

Zoom Option at 6:00AM or Noon
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Zoom WOD:

• 50 Box Jumps and step down (24/20 in)

• 50 Jumping Jacks

• 50 Kettlebell Swings (24/16)

• 50 Lunge Steps

• 50 laying bicycles

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Thrustrers

• 50 Burpees

• 50 Double-Unders

22 min AMRAP :
35 Bar Hop Burpees
35 SDHP (95/65)
25 Pull Ups
25 Push press(95/65)
15 Push-Ups
15 Power Snatches(95/65)

Part A:

30 seconds on x 1 min rest for 12 rounds,

Rounds 1,4,7,10 = AMRAP pistols.

Rounds 2,5,8,1. AMRAP Push ups

Rounds 3,6,9,12 AMRAP Jumping Lunges

Part B: For time

2 RDS of

100 DU

24 Single Arm Devil Press at 50/35

A: 1:30 mins on 45 sec off X 6 rounds =
AMRAP 10 power cleans at 115/85, 10 OHS at 115/85, 10 T2B
Rest 5 minutesB: For time:

15-12-9-6-3 of

Hang Power cleans 115/85

HSPU

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Part A:

24 MIN AMRAP:

12 SDHP

12 V-ups

12 KBS

12 Box Jump Overs (24"/16"

Rowing Intervals

All sets are base off your 2 km Pace

9 x 600m with 1 minute rest

Sets 1,4,7 at Pace +1

Sets 2,5,8 at Pace

Sets 3,6,9 at Pace -1

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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Zoom WOD:Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters

12 MIN AMRAP

Part B:15 minutes of static Holds

A: Front Squats:

On the 2 minutes

2x6 at 80%, 2x5 at 85%, 2x5 at 90% of 1 RM clean and Jerk

B: 12-10-8-6-4-2 of BM and double the volume of 95/65 thrusters

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4 minutes on 90 seconds off x 6 rounds

- 50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press

A: 7 mins on 2 minutes off x 3.

Round 1 - 1500m/1200m row + AMRAP DB snatch 50/35

Round 2: AMRAP C2B CINDY.

Round 3: AMRAP - 12 (6 per arm) One Arm DB thrusters 50/35, 24 lunge steps, 12 T2Bs

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Part A:

60 seconds on 30 seconds off X 8 rounds of 60 DU on the rower AMRAP burpees

then rest 5 minutes then

Part B: 12 Minute AMRAP - of 5 push jerks + 1 round of 15 squats, 10 sit-ups, 5 push ups.

Score Part A and B separately

2 min on 1 min off x 4

Rest 3 minutes

Repeat

AMRAP - 6 DL at 225/155, 12 bar hop burpees, 24 WBs, 48 DU,

During each work interval accomplish as much of the following as you can and pick up where you left off.

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4 rounds of 90 seconds on 45 seconds off complete:
30 criss cross, 40 shoulder taps, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).

Rest 4 minutes and repeat the whole cycle

24-20-16-12-8-4 of:

Cal row and burpees over the rower

Part A : Establish a 4RM S2OH

Part B: 12 minute AMRAP of

3 Power Cleans 135/95

3 Hang Squat Cleans 135/95

3 Thrusters 135/95
30 Double-unders

A: 5 X 500m row with 1 minute rest at 2km pace +1

B: 7 Min AMRAP of 14 DB snatch

7 Pull ups

14 Jumping Lunges

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2 rounds fort time of:
120 squats, 90 lunges, 60 Sit-ups, 15 Man Makers

A: Front Squats: On the 2 minutes 4x6 at 90% of 1 RM clean and Jerk

B: For time:
1-10 of Power Clean at 155/105
+ 1 round of
3 Strict HSPU
6 Ring Dips
After each set

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3 minutes on 90 seconds off x 6 rounds -

15 Deadlifts

5 Push ups

75 Toe Taps

Part A: 1:30 min on 1:00 min off X 6
AMRAP
8 50/35lbs DB hang full cleans,
10 C2Bs

then rest 4 minutes and perform part

Part B: For time
21-15-9
DB Push press (50/35)
Burpee Box Jump Overs 24/20"

Zoom at home option: at 6:00AM, Noon, 6:30PM:

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Zoom WOD:

Part A: 40 seconds on 20 seconds off X 10 rounds of

6 single ARM devil press AMRAP squats

then rest 5 minutes then
Part B: 40 seconds on 20 seconds off X 10 rounds - 12 DB snatch and AMRAP Lunges

A: 5 mins on 2 minutes off x 4.
AMARP and pick up where you left off
10 one Arm Devil Press
10 T2Bs
20 WB
40 DU

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20 rounds for time

20 DU/ toe taps

10 push ups

5 Deadlifts at 135/95 or DB