WOD

Strength

In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Strict Handstand Push-ups

Conditioning

“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

Strength

Post WOD Midline: 75 Hollow Rocks

Conditioning

“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

Strength

With a 10:00 Running Clock…
Practice Sets:
21 Banded Good Mornings
25-50′ Handstand Walk

Conditioning

“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Strength

5 Rounds on the :90
1 Hang Snatch Hi Pull
1 Hang Power Snatch 
1 Hang Snatch Hi Pull
1 Hang P Snatch 
Sets 1@ 50%, Set 2@ 55%, Sets 3-5@ 60%

Conditioning

“Thumb War”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Conditioning

Teams of 2:
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

Strength

Gymnastics Conditioning
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
…
Continue to add (1) rep to each movement until the cap is reached

Conditioning

“Road Trip”
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

Strength

Overhead Squat
3 Sets of 1
Sets: 50-55-60%
Tempo: 5 Seconds Down, 2 Seconds Pause

Conditioning

“Hot Mess”
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Strength

3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75′ Handstand Walk (Practice)

Conditioning

“Charlie Horse”
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

Medicine Ball: 20/14

Rest 2 Minutes Between Sets