Shoulder Press:  5, 5, 5+ then “The Stick-Up” 6 Rounds 4 Pistols 8 Single Arm Hang Power Snatch (25lbs./35lbs. 4 Left/4Right) 12 Double-Unders

Back Squat:  5, 5, 5+ then 3 Rounds 30 Back Extensions 21 Box Jumps 12 Push Press (65lbs./95lbs.)

Death By Bench Press :  With a continuously running clock the athlete will do one rep of each of the exercises in the couplet the first minute, two reps the second minute, three reps the third minute… continuing as long as possible.  Women Rx= 2/3 BW, Men Rx=BW Then “Annie” 50-40-30-20-10 Double-Unders Sit-Ups

In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Pull-Ups Rest 2 Minutes 3 Minutes of Thrusters (95/65 lbs) Rest 2 Minutes 3 Minutes of Kettlebell Swings (32/24 kg) Rest 2 Minutes

3 rounds: You can do them in any order but do it as FAST as possible. . . 400m run 50 double unders 500m row Rest 2 min between each set. Option: Games wod 1: 7 min AMRAP Burpees, 6 inch touch at the top of the jump. Strict chest to floor at bottom!

25-1arm push ups 50 lateral hops 50 squats 50 back extensions 50 24-inch Box jumps 50 Floor wipers 135/95 50 1-arm 36lbs/24 Kettlebell Clean n Press 25- 1 arm push ups

21-15-9 Deadlift (155lbs./225lbs.) Kettlebell Swing (36lbs./53lbs.) Wallball (14lbs./20lbs.)

AMRAP 15 Minutes 3 Ground-to-Overhead (75lbs./115lbs.) 6 Pull-Ups 9 Push-Ups 12 AbMat Sit-Ups

8 Rounds: 10 Burpees 15 Jumping Lunges 20 Double-Unders 25 yard Shuttle Sprint (5 x 5 yards) Rest 90 seconds

10 – HSPU 20 – Pull-ups 30 – Box Jumps 40 – GHD Situps 50 – GHD Back 60 – Lateral Jumps 70 – Flutter Kicks 80 – Air Squats 90 – Double-Unders 100 – Mountain Climbers then do it backwards… Notes – only one person could do any work at a time. You do [...]