WOD

Dirty Thirty w/Intervals

Bike
Pulls ups
DL
Dips
Box jumps
Burpees
Wall balls
Cal row

Power Clean
Every 90 seconds 70-80%

TABATA
KBS
Burpee to DBs

AMRAP in 30

500m row
400m run
20 cal bike
10 triple unders

Borrowed from CF Linchpin

Wide Stance Box Squats

Sumo Deadlift

Strict Pull Up
4 x 8

Seated Row
4 x 12

5 min AMRAP x 4

200m Run
AMRAP w/ remaining time
5 Burpee Over Bar
10 OHS

Press
3 x 5

EMOM in 12
1) 200/150m row
2) 10 HR Push Ups
3) 40 DU’s

Rack Pull
Work up to today’s heavy 1rep

For Time:
50 Cal Bike
50 Pull Ups
50 Walking Lunge
5 Laps Sled Drag

“Wittman”

7 Rounds

15 KB Swings
15 Power Clean
15 Box Jumps

Pause Bench Press
9 x 3

AMRAP in 12
1 Rope Climb
Heavy SB Carry
10 SA DB Power Snatch
Heavy SB Carry
20 Sit ups

Tabata

Row for Cal

Push Press

Box Jump

Wall Ball