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“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms ea 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ MRX […]

Front Squat E2MOM *find a 3RM* 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (20min cap) 40 Air Squats 400m Run30 Back Squats600m Run20 Front Squats200m Run40 Air Squats400m Run*if not unbroken, as big as sets as possible* Barbell Loads = 115/75 RX+155/105 MRX 75/55 Flexibility &

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or JerkPerform the above sequence 5 times in

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs &

For Time & Unbroken: (30min cap) 200m Run/Row or 0.5k Bike or 50 Double Unders20 Barbell Push-Ups MRX Push-Ups1 Split Jerk 165/115 RX+205/135 MRX 115/75 200m Run/Row or 0.5 Bike or 50 Double Unders20 Deadlifts2 Split Jerk200m Run/Row or 0.5k Bike or 50 Double Unders20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′3 Split Jerk200m Run/Row or 0.5 Bike or 50 Double Unders20 WallBall Sit-Ups4 Split Jerk200m Run/Row or 0.5 Bike or 50 Double Unders20

Power Snatch to Hang Power Snatch E3MOM 4 Power Snatch to 1 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power Snatch to 3 Hang Power Snatch 1 Power Snatch to 4 Hang Power Snatch 1 Power Snatch to 1 Hang Power Snatch Team WOD“Your Turn, My Turn” by DB 18min

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If you can’t keep up, sit out a min and jump back in, annotate how far you got. *Can augment

Cleans & Hang Cleans E2MOM 4 Power Clean – 4 Hang Cleans 3 Power Clean – 3 Hang Cleans 2 Power Clean – 2 Hang Cleans 1 Power Clean – 1 Hang Clean For Time: (16min cap)21 Hang Power Cleans 135/95 MRX 95/65 200m Run/Row or 0.5 Bike or 50 Double Unders1 Rope Climb 15’ RX+ Legless MRX 10’ Rest

Bench Press E3MOM 10 @ 55-60% – 10 @ 60-65% – 10 @ 65-70% – 10 @ 70-75% 9min AMRAP: 3 Deadlifts 275/185 RX+315/225 MRX 185/125 9 Barbell Push-Ups RX+Handstand Push-Ups MRX Push-ups 3 Deadlifts9 Over the Bar Burpees Core & Chest Development 18 Bar or Ring Dips18 DB/KB Renegade Rows18 Reverse Rower Tucks18 Band

“KALSU” Hero WOD (RX+) For Time: (45min cap) 100 Thrusters 115/75 RX+135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 Burpees, for the rest of the minute max thrusters, until next minute then 5 Burpees & max thrusters Continue pattern until 100 Thrusters. LT Robert James Kalsu (Apr 13, 1945-Jul 21, 1970) was