Cinco de Beastmode

Skill:

Burgener warmup and barbell movement review
Rx Division WOD
In 6 minutes:

Run 1/2 mile

With remaining time:

Max Front Squats (155/115)
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Snatch (155/115)

10 Pull Ups

15 Power Clean (155/115)
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Scaled Division WOD
In 6 minutes:

Run 1/2 mile

With remaining time:

Max Front Squats (95/65)
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Ground to Overhead (95/65)

10 Burpees

15 Power Clean (95/65)
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Party Division WOD
In 6 minutes:

Run 1/4 mile

With remaining time:

Max Front Squats (75/55)
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Ground to Overhead (75/55)

10 Burpees

15 Power Clean (75/55)

15 Seconds Freestyle Dance <– Oh yeah! Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

Sandbag Division WOD
In 6 minutes:

Run 1/4 mile with a sandbag (weight of bag is your choice)

With remaining time:

Max Sandbag Front Squats
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Sandbag Ground to Overhead

10 Burpees (your sandbag stays on the ground for the burpess)

Run 100 yards with your sandbag
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.