Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1 min for each exercise, with 1 min break after each round

Hand stand push-ups
Double-unders
Toes to bar
Box jumps
Glute Ham Sit-up

Score is off number of total set like fight gone bad

Cool Down:
Static stretching to help gain flexability

Warm-up
500m Row
40 air squats
30 Sit-ups
20 push-ups
10 pull-ups

3 Rounds for time:
50 Double Unders
20 Deadlift 50% of max
20 Push Press 50% of max
20 Front Squats

Cool Down:
Static Stretching to help gain flexability

Buy-in

100 Power Clean @ 50% 1 RM

WOD

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post Loads.

Cash-Out

4 Max sets of Push-ups.

Post reps.

Buy-In

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-Ups

WOD

Fran

21-15-9

95# Thruster
Pull-ups

Hero WOD

Pick a Hero WOD and give it your all.

Run 1 Mile

-then-

10 Rounds.

10 Wall Ball
15 Box Jump 24"
20 Double Unders

-then-

Row 1000m

Post total time.

A classic from Coach Glassman.

Olympic Total

Buy-in

50 Wall Ball

100 Double Unders

WOD

In three lifts max out at

Snatch

Clean and Jerk

Post total weight for heaviest lifts.