Start with a 1 km run

Complete each of the following stages as desired, running 1 km after each stage. Workout ends after you have completed your last stage and 8 kkm of running.

• 1,000 m SkiErg 

• 120 feet Sled Push (loaded with a 45lbs plate)

• 120 feet Sled Pull  (loaded with a 45lbs plate)

• 240 feet of  Burpee Broad Jumps

• 1,000 m Rowing

• 200m Farmer's Carry 24kgs/16kgs KBs in each hand.

• 320 feet Lunges with 50/35lbs DB on your back

• 100 Wall Balls 14/12

For time switching as needed:
3 rounds of :
50 cal row
50 box jump overs (24"/20")
50 deadlifts (185/125)
50 wall balls
50 ring dips

15-12-9-6-3 of 

Alternating single arm DB devil press at 50/35 and C2Bs

Rest 5 mins

3 RFT of:

12 Single Arm Hang Clean and jerks switching sides every 6 reps and 

6 BM

Rest 5 Mins

1 Mile Run!

Score is total time!

A: Bench Press

Establish a 6 rep max
Then drop 20 % and perform a 3x6

B: 3 Rounds For Time

• 800 meter Run

• 50 Back Extensions (Supermans)

• 50 Sit-Ups (yes you can anchor your feet with DBs)

Part A: On the 4 mins x 7

Complete all three movements every 4 minutes

1.  Back Squats 5 reps at 75%

2. 10 Single DB pull over

3. 10 DB seated shoulder press

Part B: "Core Burnout"

20 sec on x 20 sec off x 4 rounds for each movement

AMRAP!

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
 - 3 minute mark (3 min interval)
- 10 minute mark (5 min interval)
- 19 minute mark (7 min interval)
- 26 minute mark (5 min interval)
WOD ends at the 30 min mark (2 min interval)

AMRAP the following and pick up where you left off -
18 lunges DBs 50/35 held in front rack,
18 T2Bs,
18/16 cal row,
18 Burpees over the rower

1:30 on 60 seconds off x 4

AMRAP an pick up where you left off
6/3 RMU,  

6 power cleans 165lbs/115lbs

36 DU

Rest 3 mins

1:15 on 60 seconds off x 5

AMRAP an pick up where you left off

24 WB
6 power jerks 165lbs/115lbs

Rest 3 minutes

1:00 on 1:00 off x 6

AMRAP an pick up where you left off

12 deadlifts 165/115

12 bar hop burpees

Part A: 5 mins on 2 mins off x 4

25 WBs

25 Burpees

25 lunges

AMRAP with the remaining time, calories on the rower.

Rest 5 minutes

Part B:  For time

Run 1 mile

160 feet of Burpee broad jumps

50/40 cal row!

30 min AMRAP:
Switching each round with the partner:
12 Front rack lunges (95/65)
8 T2B
6 Bar Hop Burpees

For time:
100m run, 9 power C&Js 185/125, 9 BMU
200m run, 7 power C&Js, 7 BMU
400m run, 5 power C&Js, 5 BMU
500m run, 3 power C&Js, 3 BMU

A;  Bench Press

*Using your 8RM from 2 weeks ago,
Remove 20% from that weight and perform: 
2 x 8
Add back 10% for a:
2x6
Add an additional 5% and finish with a:
2x5

Part B: 2 rounds for time!

200m KBs farmers carry (32/24kgs KBs)
10 front squats (115/85lbs)

400m run

20 Push press (115/85)

Part A: On the 4 mins x 6

Complete all three exercises every 4 mins.

- Back Squat 6 reps at 70%

- Empty barbell bicep curl 18 reps

- DB heavy row 12 reps

Part B: On the 30 sec x 20

1. 12 starfish

2. 8 Plank up and downs (start on hands lower to forearms and back up)

3. 12 hollow body rocks

4. 8 per side Plank alternates

8 mins on, 3 mins off x 3 rounds

Always start with a 500m run then with the remaining time
AMRAP
10 Wall Walks
20 KBS at 24kgs/16kgs
30 Box Jump Overs 24"/20"
*Score each round separately for total reps.

Part A: 8 x 1 min on 1 min off

AMRAP and pick up where you left off
8 Hang clean and jerks 2x DBs (50lbs/35lbs)
6 BBJO 24"/20"

Rest 3 mins

Part B: 4 x 2 mins on 1 min off
AMRAP and pick up where you left off
10 Hang clean and jerks 2x DBs (50lbs/35lbs)
8 BBJO 24"/20"
6/2 RMU

Rest 3 mins

1 x 4 mins
AMRAP
10 Hang clean and jerks 2x DBs (50lbs/35lbs)
8 BBJO 24"/20"
6/2 RMU

Part A: Every 10 minutes x 3

500m row

40 WBs

30 burpees

Rest 5 mins

Part B: Every 6 minutes x 4

400m

80 feet of farmers carry 24/16kgs KB

80 feet of broad jumps

Score is accumulated rest in both Part A and B

In Teams of Two

Start with 1 mile together
Then complete with only one athlete working at a time
5 rounds of:
20 BBJO 24"/20"
10 DB thrusters 50/35s
5 rope climbs
Finish with 1 mile together!

7 min on 3 mins off x 3
AMRAP and pick up where you left off
54/46 Cal row
18 OH single arm lunge steps (50/35s)
9 wall walks
18 DB snatch
9 BM

A: Bench 

Using your 8RM from last week, 

drop 10% of the weight and perform 6 x 6

Part B: "Badger"

3 rounds for time of:

30 squat cleans 95/65
30 pull-ups
Run 800 meters

Every 3 minute x 12

1. 6 Back squats at 60% + 6 high box jumps

2. DB chest press 10 reps + 20 V-ups

3. 15 ring dips + 15 supinated pull ups

A: 3 min on, 1 min off x 2
AMRAP and pick up where you left off
30 WBs
20 T2Bs
10 Power snatch (135/95)

Rest 3 mins

B:2 min on, 1 min off x 3
AMRAP and pick up where you left off

20 WBs
15 T2Bs
5 Power snatch (135/95)

Rest 3 mins

C:1 min on, 1 min off x 6
AMRAP and pick up where you left off
12 WBs
3 Power snatch (135/95)