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7 Rounds for Time Row 150/100 Meters in as any pulls as possible Complete same amount of Front Squats at bodyweight

Bench Press Max Reps x 5 @135/95

‘Barbara’ 5 Rounds for Time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3 Minutes

25 Min AMRAP 50 KB Swings, 53/35 50 Step Ups, 53/35 500m Row Strength 1 Arm Floor Press 5R/5Lx5

Strength Front Squat 2-2-2-2-2-2 Conditioning Death by Clean and Jerk, 135/95 Complete 1 Clean and Jerk in minute 1 2 in Minute 2 3 in Minute 3 Etc. Continuing as long as you are able.

15 Min AMRAP 5 C2B Pull-ups 5 Thrusters, 115/75 10 C2B 10 Thrusters 15 15 20 20 Etc. Post WOD Stretch Time

‘Inferno’ 100 Double Unders 35 Squats 30 Deadlifts, 165/115 75 Double Unders 35 Squats 20 Deadlifts, 185/135 50 Double Unders 35 Squats 10 Deadlifts, 225/155 Strength Weighted Pull-ups or Dips 1-1-1-1-1-1-1

‘Ellen’ 3 Rounds for Time 20 Burpees 21 DB Snatches, 50/35 12 Thrusters *Use 1 DB for the snatches, 2 for the thrusters

7 Rounds 3 Deadlifts 3 Power Cleans *Sets to be unbroken, tap ‘n go. Score is heaviest set

2 Rounds for Time 50 Lunges 40 Sit-ups 30 Push Presses, 95/65 20 Box Jumps 1000m Row