Deadlifts
On the Minute x 8:
2 Deadlifts

For Time:
50 AbMat Sit-ups, 100m Run
25 Deadlifts, 100m Run
40 AbMat Sit-ups, 100m Run
20 Deadlifts, 100m Run
30 AbMat Sit-ups, 100m Run
15 Deadlifts, 100m Run
20 AbMat Sit-ups, 100m Run
10 Deadlifts, 100m Run
10 AbMat Sit-ups, 100m Run
5 Deadlifts, 100m Run

Barbell: 135/95

5 Rounds for Total Reps
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Tony’s WOD Request

GUNNER”
8' AMRAP
80 Air Squats
60 Sit Ups
40 Push Ups
2' Rest
-
6' AMRAP
60 Air Squats
40 Sit Ups
20 Push Ups
2' Rest
-
4' AMRAP
40 Air Squats
20 Sit Ups
10 Push Ups

Build To A Heavy Complex
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk


3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)

Bench Press
4 Sets of 8

AMRAP 20:
20 Toes To Bar
20 Kettlebell Swings (53/35 lb)
20 Alternating Dumbbell Snatches (50/35 lb)
20 Calorie Row

Deadlift
5 Sets of 5

AMRAP 15:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

1 Round:
120 Double Unders
1000 Meter Row
30 Burpees

2 Rounds:
60 Double Unders
500 Meter Row
15 Burpees

3 Rounds:
30 Double Unders
250 Meter Row
5 Burpees

"Murph"

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)

On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 50 Burpee Box Jump Overs

* 30 Minute Time Cap

Build To a Heavy Complex
1 Hang Power Clean
2 Power Cleans
3 Front Squats



21-15-9:
Power Cleans (135/95)
100m Run After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
100m Run After Each Round

5 rounds for time of:
500m Row
50 Reverse Lunges
15 Russian Kettlebell Swings (53/35)

Midline:
150 Flutter Kicks
- Every :30 3 V-Ups -

Overhead Press
On the 1:30 x 5 Rounds
2 Overhead Strict Press
2 Push Press
2 Push Jerk


On the 5:00 x 2 Rounds:
21 Double Unders
12 Thrusters
21 Double Unders
9 Clean and Jerks
21 Double Unders
6 Snatches

On the 5:00 x 2 Rounds:
21 Double Unders
6 Snatches
21 Double Unders
9 Clean and Jerks
21 Double Unders
12 Thrusters

Barbell: 95/65

For Time:
400 Meter Run
21 Pull-ups
9 Burpees

400 Meter Run
18 Pull-ups
9 Burpees

400 Meter Run
15 Pull-ups
9 Burpees

400 Meter Run
12 Pull-ups
9 Burpees

400 Meter Run
9 Pull-ups
9 Burpees

Build to a Heavy Single
Clean and Jerk

For Time: (15 Minute Cap)
21 Clean and Jerks (135/95)
100 Double Unders
21 Clean and Jerks (135/95)

On the Minute: 5 Wall Balls (20/14)

10 Rounds For Time:
200 Meter Run
1 Power Snatch (115/85)
3 Burpee Pull-Ups
5 Handstand Push Ups

Cleans
Build To a Heavy Complex
1 Hang Power Clean
1 Front Squat
1 Squat Clean


5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of “Macho Man”
Barbell: 95/65

Rest 1 Minute Between Rounds

For Time:
400 Meter Run

9-12-15:
Deadlifts (185/125)
Lateral Barbell Burpees

800 Meter Run

15-12-9:
Deadlifts (185/135)
Lateral Barbell Burpees

400 Meter Run

Push Press
Build To A Moderate Set of 5

AMRAP 15:
15 Wallballs (20/14)
15 Box Jumps (24"/20")
15/12 Calorite Row

AMRAP 20:
10 Russian Kettlebell Swings (53/35)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time

Front Squats
On the 1:30 x 5 Sets:
5 Front Squats


3 Rounds:
30/20 Calorie Row
15 Pull-ups

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)