ENDURANCE 5 Rounds For time: Run 800m 30 Burpees *sub 1000m row or 60 cal. AB* GYMNASTICS A. Candlestick to Squat 5x5 (both legs)...

Weightlifting A. Snatch Deadlift - 3x10 B. Tall Power Snatch - 3x10 C. Power Snatch + Snatch - 8x(2+2) D. Handstand Holds - 5x10-20sec...

ENDURANCE Run WOD A. For time: Run 200m Rest 2 min x 14 sets B. For time: Run 2000m Row WOD A. For time: Row 300m Rest 2 min x 14 sets B....

ENDURANCE Run WOD For time: Run 3200m Rest 7 min. Run 1600m Rest 7 min. Run 800m Rest 7 min. Run 400m *goal should be to have faster...

Weightlifting A. Muscle Snatch + Snatch - 10x(2+2) B. Split Jerk - 5x5 C. Handstand Hold - 5x10-20sec D. Russian Twists - 3x20 Power A1....

ENDURANCE Run WOD A. For time: Run 300m Rest 1 min x 8 sets *sprint* - B. Every 5 min x 20 min: Run 800m - Row WOD For time: Row 30 cals....

POWER - Toes Elevated DB RDL 4x8 A1.KB Curtsy Lunges 4x10 per leg A2.Hollow Rock 4x10 A3.DB/KB Row 4x10 per arm B1.Single Arm KB Front...

ENDURANCE Run WOD A. For time: Run 400m Rest 1 min X 8 sets - B. For time: Run 1200m Rest 2 min X 4 sets - AB WOD A. For time: AB 20...

STRUCTURE Strength: A1: Glute Bridge DB Bench Press 5x10 A2: V-Ups 5x10 Conditioning: 15 min AMRAP 10 KB/DB Gorilla Rows 10 KB/DB...

POWER A1.Heels Elevated Goblet Squat with 3 second Eccentric 4x8 A2.Single Leg DB RDL 4X8 Per Leg - B1.Suitcase DL 4x10 per side...