Complete [A] then [B]: [A] 7 sets of 3: Front Squat Note: Rest as needed between sets [B] Rowing: Row 250m Rest 30 Seconds Row 500m Rest 60 Seconds Row 750m Rest 90 Seconds Row [...]

WOD #18 21-15-9 of: Squat Cleans (62/40 kg) Ring Dips WARM UP: Samson stretch Spiderman Stretch 5 Inch Worm Push-ups 5 Pull-ups 5 Toes-to-bar Jog 400m Burgener warm up SCALING: Reduce Clean Weight [...]

21-15-9 of: Deadlifts (102/75 kg) Burpees Over The Bar Box Jumps (24"/20") WARM UP: Samson Stretch Calf Stretch Glute Bridge, 20 reps Pull-ups, 5 reps Jumping Lunges, 10 reps Broad Jumps, 5 reps [...]

3 Rounds of: Wall-ball (20/14 lbs) Sumo deadlift high-pull (52/40 kg) Box Jump (20" box) Push-press (42/35 kg) Row (Calories) Rest In this workout you move from each of five stations after a [...]

5 Rounds for time: 15 Thrusters (42/30 kg) Run 400m Warm-up: Calf Stretch Samson Stretch Arm Circles Walking Lunges Glute Bridge Push-up Plus Run 200m Scaling: Thrusters - If you cannot press do front [...]

Complete [A] then [B]: [A] 7 sets of 3: Back Squat Note: Rest as needed between sets [B] 20 Min EMOM: Assault Bike Odd Minute max calories Even Minute Rest WARMUP: Samson Stretch, [...]

5 Rounds for Time: 21 Wallballs (20/14 lbs) 15 Pullups 9 Power Cleans (60/45 kg) 6 Muscle Ups WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups [...]

6 Rounds for Time: 24 Squats 24 Push-ups 24 Walking Lunge Steps Run 400m WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps [...]

[A] - 5 Sets of 5: Front Squat Note: Rest as needed between sets [B] - For time: Row 500m x 4 Note: Rest 2 minutes between sets WARM UP: Samson Stretch - 10 Seconds [...]