10 min AMRAP
10 min AMRAP 15 box jumps (24/20) 200 M run
15 min AMRAP
Wednesday 15 min AMRAP 50 double unders 40 sit-ups 30 squats 20 push-ups 10 strict Pulllups
3 Lifts
Take the hour to work up two or three lifts
31 Heroes
31 Heroes AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the
Partner WOD
Partner WOD 2 rounds 50 OHS (135/95) 50 bar over burpees 50 power clean (135/95) 50 calorie row
3 rounds for time
Deadlift. Heavy double Then 3 RFT 5 deadlift RX (315/205) RX+ (365/235) CT (405/265) 400 M run
15 min AMRAP
Heavy double bench press 15 minute amrap 18 swings 2 1.5 15 pull-ups 15 box jumps 24/20 18 ghd’s
8 min AMRAP
Snatch, hit a heavy double Then 8 min AMRAP 10 burpees 15 wall ball (20/14)