Dead lifts, Cleans, and jumps

4 Rounds:

11 Dead Lifts

11 Hang Cleans

11 Jumps (over bar)

Then Core finisher

Filthy 50 Backwards

Filthy 50 backwards

For time:
50 Double Unders (100 JR)
50 Burpees
50 Wall Balls
50 Sit Ups
50 Push Press 45lb
50 Knees to Elbow
50 Walking lunges
50 Kettlebell Swings
50 Jumping Pull Ups
50 Box Jumps

Push press + Run + toe touches

15Min AMRAP:

15 Push Press (135/95)

50M Run (Enrite sign)

15 Weighted toe touches (25/10 plate)

Pull up + Jump rope

EMOM:

1 Pull up or Jumping Pull Up

1 Jumping Rope

then 2, 3, 4, etc

Post total minutes completed

Jump + Row + Press + Swing

5 rounds:

50 Jumping jacks

15 TRX Rows

15 TRX Presses

15 (heavy) KB/DB Swings

“The Seven”

7 rounds:

7 HSPU

7 Thrusters 135/95

7 knees to elbows

7 Deadlifts 245/185

7 Burpees

7 KBS

7 Pull Ups

Run!

2 rounds:

800M run (around block)

Rest 1 minute

400M Run

Rest 1 minute

Then

EVOM for 9 minutes

100M Sprint (Corner and back) 

Tabata Strongman

 

Tabata... 8 rounds (20/10)

Tire Flips

Rope

Slams

Heavy Bag Front Squats

Keg Rows

Finisher:

30 Seconds Max Rep Tire Flips

Then immediately after Tire Flips

30 Seconds Max Rep Box Jumps 

Friday Chipper

For time:

100 squats

100 double unders or 200 regular jumps

80 Push Ups

80 DU/160 RJ

60 Jumping Pull Ups

60 DU/120 RJ

40 Sit Ups

40 DU/80 RJ

20 Walking lunges

20 DU/40 RJ

Front Squats + KBS

10 minutes:

Find 2RM Front Squat

Then

10 Front squats @ 50% 2RM

10 KBS

8 FS

8 KBS

6 FS

6 KBS

4 FS

4 KBS

2 FS

2 KBS

Pull ups + Push Ups + Jumping Jacks

AMRAP 20

5 Pull ups

7 Thrusters (85/65)

10 Jumping Jacks

Deadlift + Run

3 Rounds

15 Deadlifts @ 50% 1RM

200 M Run

10 Deadlifts @ 50% 1RM

400 M Run

Burpee Breakdown

5 rounds

5 Burpees

10 Push Ups

10 Squats

10 Box Jumps

5 Burpees

Jump rope + OHS + Burpees

For time:
200 Jump Rope

21 Overhead Squats

21 Burpees

100 Jump Rope

15 OHS

15 Burpees

100 Jump Rope

9 OHS

9 Burpees

200 Jump Rope

Hang Cleans + Run

5 Rounds

5 Hang Cleans (135/95)

200M Run

SDHP + Push Press

10 Rounds for time:

5 SDHP (85/65)

5 Push Press (85/65)

Ouch

800M Run

then

4 Rounds

10 Burpee Box Jumps

8 DB Power Snatch R Hand

8 DB Power Snatch L Hand

then

800 M Run

100 Sit-ups (Butterfly)

Deadlifts + Jumping Jacks

Skill: Work up to 3RM Deadlift

WOD:

Every minute for 15 minutes:

2 Deadlifts @80% 3RM

12 jumping jacks

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

One-handed Fran

“One handed Fran”

Left hand:

21-15-9

DB Thrusters + Ring rows 

Right hand:

21-15-9

DB Thrusters + Ring rows

Run + MTN Climbers

800 run

80 mtn climbers

400 run

40 mtn climbers

200 run

40 mtn climbers

100 run

80 mtn climbers

Press + Hops + Box Jumps

15 MIN AMRAP:

15 SHOULDER TO OVERHEAD

50 SIDE TO SIDE HOPS (OVER PVC) 

10 BOX JUMPS

Run + T2B + Push Ups

3 ROUNDS: 

200M RUN

15 TOES TO BAR
100M RUN
15 PUSHUPS (HAND REALEASE)