WOD 16 Min EMOM 30M Shuttle Sprint 10 “Unbroken” Kettlebell Swings 55#/40# Max Reps Toes to Bar  

WOD For Time “Karen“ 150 Wall Ball Shots 20#,10′/16#,9′  

WOD “The Extended Weekend” 20 Min AMRAP 200M Run w/20#/16# Med Ball 10 Thrusters 135#/93# 20 Med Ball Cleans 20#/16# Med Ball 30 Double Unders

WOD For Time 5 Rounds 5 Power Clean 185#/128# 5 Hand Stand Push Ups 2 Rope Climbs 15′

WOD Part A Max Pull Ups Part B Max Back Squat 1-1-1-1-1-1-1

Buddy WOD Part A 200 Kettlebell Swings 55#/40# 400M Overhead Farmer Carry 95#/68# *200m/200m one person must do 200m before passing it off Immediately upon Completion Part B Max Reps Overhead Squat 95#/68# In 5 Minutes *HEAVY*

WOD “Death By” Clean and Jerk 95#/68# *Min 1 do 1, min 2 do 2, min 3 do 3 and so on until failure

Rest Day Rest Day/ WOD Make Up Day Ice Bath Great Article about rest and recovery, Click Here  

WOD For Time 4 Rounds 400M Run 50 Air Squats Compare to

WOD 10 Min AMRAP Min 0-2 Kettlebell Press 40#/30# Min 2-4 Overhead Walking Lunge 60#/40# Min 4-6 Push Ups 45# Plate under feet Min 6-8 Wall Ball 20#,11′/16#,10′ Min 8-10 Burpees