Here is what we found…
WOD Teams of 221-18-15-12-9-6-3Front squats (135/95)Bar-facing burpees200m Sandbag (100/75) carry after each round * Split reps as desired.* Target time: 18-20 minutes* Time cap: 25
WOD 50-40-30-20-10Double Unders5-4-3-2-1Snatch (165/110) * Target time: 6-7 minutes* Time cap: 10 minutes
SWOD Every 2:30 x 5 sets1 Deadlift @80-90% of 1RM+ Deficit Strict HSPU or Strict Press at 50-60% reps of max unbroken Strict HSPU/Press *
SWOD Every 1:30 x 5 sets1 Bench Press @80-90% of 1RM WOD 4 Sets:3:00 AMRAP15 Ring Rows15 Dumbbell Bench (50s/35s)*Max Single KB Box Step Ups
WOD 3 rounds:12/10 Calorie Assault Bike9 Deadlifts (185/125)6 Bar Facing Burpees-rest 3:00-3 rounds:6 Bar Facing Burpees9 Deadlifts12/10 Calorie Assault Bike * Score is total time
SWOD Every 2:30 x 5 sets1 Pause Front Squat @ 80-90% of 1RM+ 2 Strict Weighted Chin-ups @70%-80 of 1RM * 5-second pause at the
SWOD Every 2:00 x 5 sets2 Pause Bench Press @75% of 1RM *2-3 second pause at the bottom WOD 4 Rounds:6 Bar Muscle Ups (Or
