Strength: Bulgarian Split Squat 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Hang Squat Clean, 50/35 lbs Strict Ring Dip Post loads and times to beyond the whiteboard.

Partner Conditioning: 4 rounds from time: Row, 300 m D-Ball Hold, 300 m WOD: Complete as many rounds as possible in 15 mins of: 4 Strict Chin-ups 8 AbMat Sit-ups 12 Cossack Squats Post times and rounds to beyond the whiteboard. Leave your partner’s name in the notes/comments on btwb.

Midline: Tabata Dead Bug Tabata Hollow Rock Tabata Side Plank Tabata Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: For 4 cycles: AMRAP in 3 mins of: 2 Wall Walks 8...

WOD: DVB For time: Medicine Ball Run, 20/14 lbs, 1 mi — then — 8 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft — then — Medicine Ball Run, 20/14 lbs, 800 m — then — 4 rounds of: 10 Wall Balls, 20/14 lbs 1 Rope Climb, 15 ft — then...

Strength: Every 2 mins for 14 mins do: 1 Clean Pull-1 Power Clean-1 Squat Clean, progressive load WOD: 8 Alternating Pistols 8 rounds for time of: 4 Dumbbell Hang Power Cleans, 50/35 lbs 16 Double Unders Post loads and times to beyond the whiteboard.

Conditioning: Each for time: Row: 5x 250 m Rest 1:30 between efforts. WOD: Complete as many rounds as possible in 15 mins of: 5 Strict Toes-to-bars Bear Crawl, 20 yd 10/8 Machine Calories Post times and rounds to beyond the whiteboard.

Strength: Close Grip Bench Press 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of: 10 Deadlifts, 225/155 lbs 10 Ring Dips 10 Box Jumps, 30/24 in Post loads and times to beyond the whiteboard.

Strength: Back squat, 5-5-5-5-5 Use the first two sets as loading sets and the final three as true working sets closer in weight, but all heavy. WOD: 3 rounds for time of: Run, 400 m 11 Back Squats, 155/105 lbs 7 Burpee Pull-ups Post loads and times to beyond the whiteboard.

Conditioning: Death By Machine Calorie With a continuously running clock perform: 1 Machine Calorie in the first 1 min 2 Machine Calories in the second 1 min 3 Machine Calories in the third 1 min … Continuing this for as long as you are able. WOD: 100-50-25 reps, for time of: Double Unders Russian Kettlebell...

Midline: Standing Teapot, 24-24-24-24-24 WOD: 9-8-7-6-5-4-3-2-1: D-Ball Over Shoulders, 100/70lbs GHD Sit-ups Post loads and times to beyond the whiteboard.