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7-5-3 reps for time of: Deadlift (345/225#) Box Jump (30/24″)

A. Every TWO minutes for EIGHT minutes: 7 back squats at 70-75% of your 1RM B. Complete as many rounds as possible in 10 minutes of: 10 Strict Handstand Push-ups 50 Double-Unders

Teams of THREE Row 250/175 Calories While rowing, complete the following exercises in order: 30 Rope Climbs 50 Power Cleans (135/95) 70 Pull-ups Teams may share reps as desired

Partner Workout 20 minutes of: 30 secs on, 30 secs off of: Sit-ups Deadlifts (135/95) *Person #1 does sit-ups while Person #2 rests. Person #2 does sit-ups while Person #1 rests. Then, Person #1 [...]

Ten rounds for time of: 4 Box Jumps (30/24″) 3 Squat Clean and Jerks (165/115#)

A. Accumulate 4 minutes in an L-sit B. Complete as many rounds as possible in 10 minutes of: 10 Burpees 10 KB Snatches (53/36#) Click box below to start video Details at GymnasticsWOD

A. Accumulate 30 Strict Deficit Handstand Push-ups B. Two rounds for time of: Run 200 meters 20 Sumo Deadlift High-Pull (95/65#) *5-min cap

A. Muscle-Up practice B. Two rounds for time of: 5 Muscle Ups 100-meter Farmer Carry 30-Calorie Row

Three rounds for time of: 10 Power Snatches (135/95) 50 Double Unders

Complete as many rounds as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press Barbell Weight: Men: 115# / Women: 75# Completing one round of this is 1 REP. If you [...]