WOD:

# I AM

4rds for time: (35min Cap)

30 Pushups

20 Front Squats (115/75lbs) (Scale 95/65lbs)

20 Push Press (115/75lbs) (Sclae 95/65lbs)

30 Ab Mat Sit Ups

*Scale Accordingly*

STRENGTH:

Front Squats 3 sets of 3 Reps (Approx 85%-90%). 

CASHOUT:

3rds 

Max L-Sits on Rings or Box, then immediately into 20 plank Jacks after each attempt

COMPETITORS:

30 Snatches at 75% of 1 Rep Max

WOD:

# Gain Train

5 rounds for time:

10 1-ARM Kettle Bell Snatches (53/35lbs) Rx+70/53lbs *switch arms each round

20/15 Calorie Row (15/10 Cal on Airdyne or Run to Star Noodle 200m)

STRENGTH:

(4rds or 15 minutes)

Kettle Bell Farmers Carry to Drive and Back (Heavy)

10 Ring Dips (Rx+Add Weight)

10 Back Rack Lunges (5 per leg)

Rest approx 1 Min

CASHOUT: (Optional)

Rowing 2 sets of 350m Row, :30 sec rest

Rest 2 min

6 x 70m, 1 minute rest

Rest 2 min

Rowing 2 sets of 350m Row, :30 sec rest

WOD: 

#Bergeron Beep Test

EMOM for as long as possible (15 minutes minimum)*

7 Thrusters (Rx 75/55lbs) Scale (55/35lbs)

7 Pull ups (Scale Ring Rows or Jumping Pullups)

7 Burpees

*15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue.  If you can’t complete the the 6’s move to 5’s, and so on.  

STRENGTH: