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Skill

Partner workout--8 Rounds for time (4ea.)
**1000m Bike @ Effort 5/10
**500m Stand up bike @ Effort 10/10

WOD

EMOM for 6min:
12 Banded RKBS

Swift

12min Partner AMRAP
**Partner A: Ski for cals
**Partner B: Run 4 laps & 2 Wall climbs

Skill

Alternating Tabata: (:20/:10)x12
**Sit-ups
**Double unders

WOD

4 RFQ
**12 Barbell kossack squats
**10ea. 1-arm ring rows
**6 Evil wheels

Swift

For time:

**50 Wallballs
**50 Push-ups
**50 Medball sit-ups
**50 Medball cleans
**50 Russian twists

TC: 12 min

WOD

E4M for 5 Rounds:

**5 DLs

**15 Push-ups

**800m Bike

Swift

6 RFQ

**8 DB BP

**40ft KB Front rack lunge

WOD

7min AMRAP

2-4-6-8-10-12.....

• T2B


• Box jump

Swift

40-30-20-10

• Calories of choice


• Up-down

**E2M Run 2 laps; TC 20 min.

Skill

Turkish get-up

4-3-2-1 each side; start very light and increase

WOD

Clash of the classes

20min AMDAP

3x Skis & 3x Rowers

Swift

Pick one:

27-21-15-9 Wallball & Toes over hips

or

RKBS & Box jumps

Skill

Complete in any order

• 100 Wallballs


• 100 Dumbbell Snatch

**Complete 3 Burpees every min

WOD

100 Push-ups not for time

For each break, complete 20 barbell biceps curls

Swift

Break up as needed

• 100 Jumping pull-ups


• 100 Step-ups


• 100 DB PP

**TC: 17 min.

Skill

EMOM 12

Clean & Jerk

WOD

18min AMRAP

• 1000m bike


• 1 Lap Bear crawl


• 3 Lap Farmers carry

Swift

E3M for 5 Rounds

• 10 Goblet squats


• 10 Dumbbell bench press


• 10 Dumbbell RDLs

Skill

3 RFQ

• 15 Banded face pulls


• 12 Banded squatting back extensions

WOD

E2M for 10 Rounds

• 15 RKBS


• 10 Goblet squats


• 3 Ring MUs

Swift

For time:

• 1000m Row


• 30 Sit-ups


• 30x 1-leg V-ups


• 30 Tuck-ups


• 1000m Row

TC: 16 min.

Skill

100 Sit-ups for time

**TC: 8 min.

WOD

Partner workout

20 Rounds for time

• 80ft sand bag push


• 40 DUs

**Full round, then switch

Swift

Partner workout

18min AMRAP

• A:15/12 Cal Bike


• B: 12 DB Thrusters


• C: 50 Single unders

**1 working, 1 resting; alternate each station

WOD:

10-1 Back squat, E2M

Start at 65% and increase each round

Swift:

Death by Burpee pull-up

TC: 12 min.