"Face Off" 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Assault Bike #WOD #EMOM #deadlifts #barbellfacingburpees #calassaultbike #bike #assaultbike

"Shut Down" On the 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles Score is Slowest Round Notes: ### GENERAL * Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00 - 20:00 * Score is the slowest of the 6 rounds ### DUMBBELL POWER SNATCHES * Choose a weight you can go unbroken with throughout the workout * Alternating arms with each rep ### BURPEES OVER DUMBBELL * Burpees are completed lateral over the dumbbell

"Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Row Score is Slowest Round Notes: In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5 minute interval. Rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00 on the clock. If short on rows, stagger the next heat by 2 minutes. They would go on the 2:00, 7:00, 12:00, 17:00, and 22:00.

Deadlift Build to Heavy Set of 5 followed by… “Flat Tire” Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Row Notes: With the score today being max calories on the row that is where we want to push our efforts. Use the full minute on the bar. Breathing through the abmat sit-ups will allow you to recover from the deadlifts and maximize power output on the rower. After finishing the sit-ups, you may stand ready behind the

A) 20 Min EMOM (5 Rounds of the below work) RX 15 Wall Ball (20/14) 15 Sumo Deadlift High Pull 15 Box Jump (24/20) Rest L1 Sub 10 Reps Sub KB High Pull B) Strict Press RX 3x8 L2 3x5 Notes: A preview of "Fight Gone Bad". This is an EMOM with alternating rounds. Min 1 is wall balls, min 2 is SDLHP, Min 3 is box jumps and min 4 is rest. You repeat this cycle for 20 min. The goal is to go fast on each round. FGB is for max reps so test your metcon. Sprint,

A) High Hang CJ Complex 10 EMOM RX High Hang Squat Clean + Jerk L2 High Hang Power Clean + Jerk B) 12 Min AMRAP RX 24 Russian Swings (53/36) 12 Box Jump L1 Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump

A) Front Squat 7 Min EMOM RX Power Clean + 2 Front Squat B) 5 Rounds For Time (18 Min Time Cap) RX 20 Double Unders 15 Burpees 20 Russians (53/35) 15 Box Jump (24/20) L2 Sub 30 seconds DU attempts or 40 singles L1 Sub 20 singles Sub box step ups Notes: Work up to a challenging weight on the EMOM. The Metcon is a sprint… pick a pace you can keep for all 5 rounds, but push to go quickly. #WOD #FrontSquat #emom #doubleunders #dus #burpees #russian #russianswi

A) Clean and Jerk Complex 7 Min EMOM RX Clean DL + Hang Clean + Jerk L1 MB Clean DL + MB HP Clean + Push Press B) 21-15-9 RX Deadlift (225/165) Burpees Notes: You can build to a heavy lift as you go. Any press outs or fails means droping the weight back down and drilling the technique. The deadlifts should be done in 2-3 sets at the most. If you have to do singles, the weight it too heavy. #WOD #EMOM #Clean #CleanDeadlift #HangClean #Jerk #Deadlift #Burpees

A) Power Clean 8 Min EMOM x 7 B) Partner WOD RX 70 Deadlifts (185/125) 70 Burpee Box Jump Over (20") 70 Deadlifts L2 Sub burpees L1 50 DL 50 Burpees 50 DL Notes: Power Clean is done at a weight you can cycle unbroken, focusing on technique. Break up the WOD with your partner any way you want. Complete each movement before moving on. #WOD #emom #deadlifts #burpee #burpeeboxjumpover