For time:

30 Burpees

28 Alternating Dumbbell Snatches

Plank Hold 1:30

20 Burpees

24 Alternating Dumbbell Snatches

Plank Hold 1:30

10 Burpees

20 Alternating Dumbbell Snatches

Plank Hold 1:30

*choose your load for the dumbbell snatch.

5 rounds for time of:

35 Double Unders

6 Squat Snatches 95/65

7 Overhead Squats 95/65

8 Chest-to-bar Pull-ups

For 5 cycles: AMRAP in 3 mins of:

10 Hand Release Push-ups

5 Unbroken Hang Power Cleans 155/105

20 AbMat Sit-ups

Rest 1 min between each cycle. For each cycle continue the AMRAP.

For time:

Row 1000/800 meters

-- then --

5 rounds of:

15 Shoulder Press 85/55

14 Weighted Box Step-ups 53/35

Pause Back Squats 3-3-3-3-3 (3 second pause at bottom)

Then:

Complete as many rounds as possible in 10 mins of:

12 Squat Cleans 95/65

12 Toes-to-bars

Reminder: The beach wod will be at public beach at 7:30am! Also, we will still be running our regularly scheduled open gym from 7:30am to 9am and group class at 9am!

Class WOD:

In teams of 2, with 1 partner working at a time, complete:

25 Rounds for time:

7 Wall Ball Shots 20/14

6 Box Jump 24/20

5 Power Clean 115/80

*alternate exercises. You go I go style.

Beach WOD:

Beach wod

Partner carry technique

Then,

With a partner (you go I go)

3 rounds each

50m swim or walk/run in the water

25 push ups

-into-

3 rounds each

50m swim or walk/run in the water

25 air squats

-into-

3 rounds each

50m swim or walk/run in the water

25m partner carry

Every minute on the minute for 24 mins, alternating between:

10-15 Push Jerks 115/80

15/12 Row Calories

8 Lateral Burpee Over Bar

10-12 Hang Power Cleans 115/80

*start at any station

5 rounds for time of:

25 Goblet Squats 53/35

40 Double Unders

12 Pull-ups

Complete as many rounds as possible in 15 mins of:

3 Deadlifts, 275/185 lbs

9 Box Jumps, 24/20 in

7 Toes-to-bars

21-18-15-12-9-6-3 reps, for time of:

Burpee

Lunge

Sit-up

5 rounds for time of:

Run 200 meters

12 Power Snatches 75/55

8 Strict Pull-ups

In teams of two, with one partner working at time, alternate between movements to complete:

10 Rounds total of:

Row 250 meters

13 Toes to Bar

12 Hang Power Snatches

5 Rounds for time:

9 Power Cleans 115/80

9 Front Squats 115/80

9 Shoulder to Overhead 115/80

10 rounds for time of:

2 Ring Muscle-ups

14 Sit-ups

8 Kettlebell Swings 70/53

*muscle-up modification: 2 Bar muscle-ups or 4 Strict Pull-ups

“Fight Gone Bad”

3 rounds, 1 min per station, for max reps of:

Wall Ball 20/14

Sumo Deadlift High-pull 75/55

Box Jump 24/20

Push Press 75/55

Row Calorie

Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time:

3 rounds of:

Run 200 meters

25 Push-ups

50 Double unders

-- then --

50 Burpees

Thruster 3-3-3-3-3

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

In teams of 2, with 1 partner working at a time, complete for time:

75 Box jumps, 24-inch box

75 Jumping pull-ups

75 Kettlebell swings 35/26

75 Walking Lunge

75 Knees to elbows

75 Push press 45/35

75 Good Mornings

75 Wall ball shots 20/14

75 Burpees

75 Double unders

5 Rounds for time:

10 Burpee Box Jumps 24/20

5 Unbroken Hang Power Cleans 155/105

10 Strict Pull-ups

Front Squat 3-3-3-3-3

Then:

AMRAP in 10 minutes of:

7 Overhead Squats 95/65

7 Toes to Bar