6 RDS
12 PULL UPS
6 BURPEES
12 POWER SNATCHES 65/95
6 DB THRUSTERS
200 MT RUN

5 MIN STRETCHING

CORE
50 SIT UPS
25 V-UPS
25 HOLLOW ROCKS

WOD
21-18-15-12-9-6-3
POWER CLEANS
WALL BALLS
RX 65/95
RX+95/135

TEAMS OF 3
120 CAL ON THE BIKE ( SWITCH EVERY 10 CAL)

WOD
4 RDS
400MT RUN
12 OHS 55/75
24 KB SWINGS 35/55

5 MIN STRETCHING
WARM UP

100 MT JOG
10 STEP UPS

3 RDS
9 BOX JUMP OVERS
18 HANG POWER CLEANS 85/115
9 KNEES TO ELBOW
18 HOLLOW ROCKS

GRAB A PARTNER
ROW 1600 MT SWITCH EVERY 200 MT

WARM UP
20 CAL BIKE
10 PUSH PRESS
10 GOOD MORNING

20MIN AMRAP
30 DUBS
15 PUSH PRESS 65/95
10 SDLHP

FRONT SQUATS
3-3-3-1-1-1

WOD 65/95

FRONT SQ- 200MTRUN-SIT UPS
5-RUN-25
10-RUN-20
15-RUN-15
20-RUN-10
25-RUN-5
20-RUN-10
15-RUN-15
10-RUN-20
5-RUN-25