WOD

Fitness

A) E2MOM x 8 sets…

Odd sets:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-15 DB floor press w/ pause

Even sets:

– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)

– 8/s half kneeling banded chops (overhand, low to high)

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil cleans 

– 4 DB front squats (double, single or air squat)

– 3-5 strict pull-ups

Performance

A) E2M x 8 sets…

– 1 clean

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil cleans (35/20s)

– 4 DB front squats

– 3-5 strict or 5 kipping pull-ups

RX+ sub kipping bMU for pull-ups

Fitness & Performance

Station 1

4 min running clock

– 500m row

– in remaining time AMRAP:

• 4 toes to bar
• 8 air squats
• 6 push-ups

R2M 

+

Station 2

4 min running clock

– 400m run or 1000m bike

– in remaining time AMRAP:

• 4 box jump/step overs (24/20”)
• 8 DB hang power snatch (4/side @ 50/35)
• 6 ring/inverted BB row

R2M 

Fitness

A) E3M x 6 sets:

– 4 front squats

After odd sets: 10 seated DB overhead press

After even sets: 10 2 up 1 down ring rows (controlled eccentric)

*Sub BB front squats with 6-8 double KB front squats w/ pause

B) 3 rounds for time:

– 400m run or 1000m bike

– 15-12-9 DB hang squat cleans 

– 12-9-6 burpees

Performance

A) E3M x 6 sets:
– 4 front squats @ 80-80+% or 2 RIR 

B) 3 rounds for time:

– 400m run or 1000m bike

– 15-12-9 

• squat cleans (135/95, 115/75, 95/65)
• burpees over the barbell

Fitness & Performance

A) E3M x 6 sets:
– 5 bench press @ 80+% or 2-3 RIR

– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups

– 8 ring face pulls

Fitness

B) E3M x 5-8 sets:

– 200m row or 400m bike

– 8-12 dips

– 12 prisoner reverse lunges

– 8 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250m row or 500m bike

– 8-12 ring dips

– 16 prisoner reverse lunges

– 8 lemon squeezes

Fitness & Performance

A) E4M x 4 sets:

– 8/s SL KB/BB RDLs

– 16-24 top down DB incline presses

– 10 tall kneeling banded lat pull-down

*SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out

B) Strength Option

3-4 rounds for time:
– 16-20 DB/KB walking lunges

– 8-10 ab wheel roll-outs

– 10-15/s SA banded tricep push/downs

– 10 ring face curls

OR

Conditioning Option

5 rounds for time:

– 200m run / 250/200m row or ski / 500/400m bike

– 12 SA DB hang power clean + push press (50/35)

– 15 air squats

– 9 toes to bar or hanging knee raises

Fitness & Performance

3-5 sets total…

Station 1

3 min:

– 200m run

– Amrap in remaining time…

• 12 RKB swings (53/35)
• 6 ring dips (sub bench/box)
• 6 MB box step-overs (20/14”)

R90S

Station 2

3 min:

– 250/200m row

– Amrap in remaining time…

• 12 air squats
• 6/s SA DB hang power clean
• 6 strict or 6-9 kipping pull-ups

R90S

Fitness & Performance

A) E4MOM x 4 sets

– 8 strict overhead press

– 16-20 alternating KB gorilla rows

– 8/s shoulder external rotations

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 3-5 up down DB devil press

Even: 12/9 cal row + 5 hanging knee raises + 5 dips

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB devil press (35/20s)

Even: 15/12 cal row + 5 toes to bar + 5 ring dips

Fitness

A) E3M x 6 sets:

– 5 front squats

After odd sets: 10 seated DB overhead press

After even sets: 10 2 up 1 down ring rows (controlled eccentric)

*Sub BB front squats with 8-10 double KB front squats

B) “Running Fran”

3 rounds for time:

– 400m run

– 21-15-9 DB thrusters

– 15-12-9 strict pull-ups

Performance

A) E3M x 6 sets:
– 5 front squats @ 80-80+% or 2 RIR 

B) “Running Fran”

3 rounds for time:

– 400m run

– 21-15-9 

• thrusters (95/65)
• pull-ups