Part A: Core Work

3 x
30 russian twist
20 slow knee tucks
1 min plank
Rest 1 min


Part B:

"For time:
24 Burpee Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Burpee Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Burpee Box Jump Overs
15 Wall Balls
12 Overhead Squats"

Part A:

15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM

Part B:A: Seated DB shoulder press 4x8.
B: Bicep curls and tricep extension also 4 x8.
C: Chest flies and chest press 4x8.

3 rounds of
30 Dumbbell 50/35lbs Box Step Ups 24"/20"
400m run
50 Wall Balls 10/9’

A: On the 1:30 x 3
One power clean + 1 squat + jerk at 70%

Rest 1:30 mins

B: On the 1:30 x 3
1 power clean + 1 full clean + 1 jerk
at 72.5%

Rest 1:30 mins

C: On the 1:30 x 3
1 full clean + 1 front squat + 1 jerk
at 75%

Rest 1:30 mins

D: On the 1:30 x 3
1 full clean + 1 jerk
at 80%

E: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

6 RFT of: 

30 DU

15 DB Front squats at 50/35 

30 DU

9 HSPU 3" deficit 

30 DU

1 legless rope climb + 1 rope climb 

rest 1:30 minutes after each round

Two minutes on two minutes off x 8

ODD rounds - 

Row 21/17 cals,
15 burpees over the rower
AMRAP lunges

EVEN rounds-
200m run
15 C2Bs
AMRAP lunges

Score is total lunges

Part A:

Strict Press - 1x6 at 70% 1x5 at 80% 2x4 at 85% 1x5 at 75%

Part B:

3 RFT of
40/30 cal row
50 feet of lunging with 115/85 on your back
20 OHS

Hero WOD "Nutts"

For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (33/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

Part A:
21 squat snatches (75/55)
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Rest 5 mins
Part B:
1 mile run

Score A and B separately

32 min EMOM

1. 15/12 Cal row

2. 200m run

3. 15 WBs 30/20

4.1 legless rope climb + 1 rope climb

"A: On the 1:30 x 8
One power clean + 1 full clean + jerk at 70%

Rest 2 mins

On the 1:30 mins x 3
One clean and jerk
at 72.5%


B: Deadlifts maintenance work
2x5 at 70%, 2x3 at 75%, 1x3 at 80%

Score is total rest.

60 DU,
20 DB snatch 70/50,
6 MU
rest 2 minutes x 5
.
The goal is to have every interval pace closely to the same.

Score is total time

On the 4 mins x 8 rounds
12 thrusters at 115/85,
12 C2B,
12 bar burpees.

Odd rounds as written, even rounds reverse order.

Part A:

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups/sit-ups
30 DB snatch 50/35 lbs

Part B:
30 seconds max sandbag over the shoulder.
Rest 3 minutes.
x 3 rounds

1 partner runs 800m while the other rows 800m
When both are done
10 rounds (switch as needed) of
7 HSPU (3" deficit)
14 burpees 

FInish with
Opposite partner runs 800m while the other rows 800m

50 Back squats (135 / 95 lbs)

40 Pull-ups

30 Shoulder-to-overhead (135 / 95 lbs)

50 Front squats (95 / 65 lbs)

40 C2B Pull-ups

30 Shoulder-to-overhead (95 / 65 lbs)

50 Overhead squats (65 / 45 lbs)

40T2Bs

30 Shoulder-to-overhead (65 / 45 lbs)

1- 60 DU
2 - 10 BBJO 24/20
3 - 14/12 cal row
4 - Rest

A: On the 1:00 mins x 5
One power clean and jerk at 60%
Rest 2 mins
On the 1:00 mins x 5
One full clean and jerk at 65%
Rest 2 mins
3 singles at 70% with approx 90 sec of rest

B: Deadlifts maintenance work
2x5 at 70%, 2x3 at 75%, 1x3 at 80%

Part A:

30 WB
200m run
1 legless rope climb
Rest 90 sec
x5

Part B: Accessory work

B: Seated DB shoulder press 3x12. C: Bicep curls and tricep extension 3 x12. D: Chest press 3x12.

On the 4 minutes X 8 rounds.
4 MU,
8 jerks 165/105,
12 Bar Hop Burpees,
Score is total rest accumulated