WODS

5 Rounds:
400m Run
15 x Overhead Squat (95/65)

15 MIN AMRAP:
28 x Pull Up
28 x Power Clean (2 x 24/16kg KB)
28 x Box Jump Over (24/20)
28 x Push Jerk (2 x 24/16kg KB)
*Tabata Style. :20 on :10 off*

21 x KB Box Step Over (24/20) (24/16kg)
15 x Deadlift (155/105   [225/155]
21 x Toes 2 Bar

At 5:00
21 x KB Box Step Over (24/20) (24/16kg)
15 x Deadlift (155/105   [225/155]
15 x Chest 2 Bar

At 10:00
21 x KB Box Step Over (24/20) (24/16kg)
15 x Deadlift (155/105   [225/155]
9 x Bar Muscle Up
*15 MIN CAP, Hold KB However*

3 Rounds:
400m Run
21 x KB Swing (24/16kg)   [32/24kg]
50ft Handstand Walk   [100ft]
*14 MIN CAP*
*Sub 35 x Shoulder Touch for HS Walk*

12 Rounds:
3 x Front Squat
6 x HSPU   [Strict]
9 x Toes 2 Bar
*Increase weight every 4 rounds*
*15 MIN CAP*
Men's Rx Weight: (135>155>185)   [185>205>225]
Women's Rx: (95>105>125)   [125>135>155]

50 x Deadlift (2 x 24/16kg KB)
40 x Wall Ball (20/14)
30 x Box Jump Over (30/24")
40 x Wall Ball (20/14)
50 x Deadlift (2 x 24/16kg KB)
*10 MIN CAP*

30 x Hang Snatch (95/65)
10/7 x Ring Muscle Up
30 x Bar Facing Burpee
20 x Hang Snatch (96/65)
8/5 Ring Muscle Up
20 x Bar Facing Burpee
10 x Hand Snatch (95/65)
6/3 x Ring Muscle Up
10 x Bar Facing Burpee
*12 MIN CAP*

5 Rounds:
200m Run
20 x Wall Ball (20/14)   10/9ft   [30/20]
*12 MIN CAP*

21-15-9
Front Squat (95/65)   [135/95]
Handstand Push Up
*9 MIN CAP*

12 Rounds:
3 x Hang Clean
6 x Box Jump
9 x Toes 2 Bar
*Increase weight and box jump height every 4 rounds*
*15 MIN CAP*
Men's Rx Weight: (135>155>185)   [185>205>225]
Men's Rx Box: (24>30>40)   [30>40>44]
Women's Rx: (95>105>125)   [125>135>155]
Women's Rx Box: (20>24>30)   [24>30>36]