FULLY LOADED 12 Reverse Lunges with 1 DB (50/35 lb.) 12 DB Power Snatches (6 each side) 30 Air Squats 3 Rounds PARTIALLY LOADED 12 Reverse Lunges with 1 DB (50/35 lb.) 12 DB Power Snatches (6 each side) 30 Air Squats 3 Rounds UNLOADED 18 Curtsy Lunges 18 Russian Twist ground taps 30 Air Squats 3 Rounds

FULLY LOADED 200 m Run 4 Weighted Pull-up 5 Pull-ups 10 Rounds PARTIALLY LOADED 200 m Run 10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side) 6 SA. DB Swings (3 each side) 10 Rounds UNLOADED 200 m Run 12 Speed Skaters 6 V-ups 10 Rounds

FULLY LOADED Min 1: Row 15/10 Cal. Min 2: 15 Box Jumps (24/20 in.) Min 3: 10 Burpees Min 4: Rest 5 Rounds PARTIALLY LOADED Min 1: 16 SA DB SDHP Min 2: 15 Object Jumps Min 3: 10 Burpees Min 4: Rest 5 Rounds UNLOADED Min 1: 16 SA DB SDHP Min 2: 15 Object Jumps Min 3: 10 Burpees Min 4: Rest 5 Rounds

FULLY LOADED 5 Front Squat EMOM 10 min. Finisher 1-10 Barbell Roll-outs 10-1 Rolling Pistols PARTIALLY LOADED 10-12 DB Front Squat EMOM 10 min. Finisher 1-10 DB Sit-ups or Strict- sit-ups 10-1 Rolling Pistols or candlesticks UNLOADED Bottom to Bottom Tabata Squats Rest 2 min. 2 Rounds Finisher 1-10 Strict Sit-ups 10-1 Rolling Pistols or candlesitcks

For Time 66-54-42-30-18 Sit-Ups 33-27-21-15-9 Burpees Over Object 66-54-42-30-18 Jumping Squats With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 66 Sit-Ups, 33 Burpees, and 66 Jumping Squats before moving to 54 Sit-Ups, 27 Burpees, and 54 Jumping Squats, etc. You can pick any random object for the Burpees, e.g. bench, couch, or table. Score is the time on the clock when the last round of Jumping Squats is completed.

FULLY LOADED Run 400 m 25 DB Burpees (50/35 lb.) Run 400 m 25 DB Step Ups (DB’s on Shoulders) – 24/20 in. Run 400 m 25 Man-makers Run 400m PARTIALLY LOADED Run 400 m 25 DB Burpees (50/35 lb.) Run 400 m 25 DB Step Ups (DB’s on Shoulders) Run 400 m 25 Man-makers Run 400m UNLOADED Run 400 m 25 Burpees Run 400 m 25 Object Step-ups Run 400 m 25 Burpees Run 400m

FULLY LOADED 15 Back Squat at 3/4 Body weight With time that is remaining of 4 min. perform AMRAP Rnd 1,3 and 5: Bar Muscle Up Rnd 2, 4 and 6: Wall Ball (20/14 lb.) 6 rounds PARTIALLY LOADED 20 DB Back Squat (50/35 lb.) With time that is remaining of 4 min. perform AMRAP Rnd 1,3 and 5: Db Slams Rnd 2, 4 and 6: Single DB Cluster 6 rounds UNLOADED 12 Over-unders With time that is remaining of 4 min. perform AMRAP Rnd 1,3 and 5: Jumping Lunges Rnd 2, 4 and 6: Hold Wall Squat 6 rounds

FULLY LOADED 1 Press 2 Push Press 3 Push Jerk 7 Rounds * NFT Finisher Death by Strict Pull-ups PARTIALLY LOADED 2 SA. DB Press 4 SA. DB Push Press 6 SA. DB Push Jerk 7 Rounds * Holding two DB’s. Finisher Death by SA. DB High Pull UNLOADED 1 Strict HSPU 2 Kipping HSPU Max Unbroken Handstand Hold Rest 7 Rounds Finisher Death by Kick-sits

FULLY LOADED Lateral Box Jump Overs (20 in.) Ring L-Sit Sit-ups Box Jump Overs (20 in.) PARTIALLY LOADED Lateral Object Jump Overs DB L-Sit Sit-ups Object Jump Overs UNLOADED Lateral Object Jump Overs Object L-sit Sit-ups Object Jump Overs

FULLY LOADED 3 Hang Squat Snatch (heavy) 6 OH Squat 9 Handstand Push-up 5 Rounds PARTIALLY LOADED 6 SA DB Hang Squat Snatch (50/35 lb.) 12 SA OH Squat 9 Handstand Push-up 5 Rounds UNLOADED 9 Plank Get-down/ups 24 Air Squats 9 Handstand Push-up 5 Rounds

FULLY LOADED 20 Double-unders 8 Deadlift (115/75 lb.) 4 Hang Power Clean AMRAP 10 min. PARTIALLY LOADED 20 Double-unders 10 DB Deadlift (50/35 lb.) 5 DB Hang Power Clean AMRAP 10 min. UNLOADED 20 Object Toe-taps 10 Kick-backs 5 Anchored Leg Raises AMRAP 10 min.

“ZACHARY TELLIER” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

FULLY LOADED 15 Push-ups 12 Pistols 15 Push-ups 12 Pistols 9 Wall Climbs rest 1 min. 15 Pistols 12 Push-ups 15 Pistols 12 Push-ups 9 Wall Climbs PARTIALLY LOADED 15 Push-ups 12 Pistols 15 Push-ups 12 Pistols 9 Wall Climbs rest 1 min. 15 Pistols 12 Push-ups 15 Pistols 12 Push-ups 9 Wall Climbs UNLOADED 15 Push-ups 12 Pistols 15 Push-ups 12 Pistols 9 Wall Climbs rest 1 min. 15 Pistols 12 Push-ups 15 Pistols 12 Push-ups 9 Wall Climbs

FULLY LOADED 100 Double-unders 500 m Row 100 Double-unders 500 m Row 100 Double-unders 500 m Row PARTIALLY LOADED 100 Double-unders 400 m Run 100 Double-unders 400 m Run 100 Double-unders 400 m Run UNLOADED 100 Object Toe-taps 400 m Run 100 Object Toe-taps 400 m Run 100 Object Toe-taps 400 m Run

FULLY LOADED In 5 min: Find your 15 rep Max Thruster In 5 min: Run 800 m In 5 min: Max rep Thrusters with 15 rep weight PARTIALLY LOADED In 5 min: Find your Max reps unbroken DB Thruster (50/35 lb.) In 5 min: Run 800 m In 5 min: Max rep DB Thrusters UNLOADED In 5 min: 1 Push-up + 1 HSPU 2 Push-up + 2 HSPU etc….. In 5 min: Run 800 m In 5 min: 1 Push-up + 1 HSPU 2 Push-up + 2 HSPU etc…..

FULLY LOADED Every 2 min Perform Deadlifts: Rnd 1 – 5 reps @ 50-60% Rnd 2 – 5 reps @ 60-70% Rnd 3 – 3 reps @ 70-80% Rnd 4 – 2 reps @ 80-90% Rnd 5 – 2 reps @ 90+% Finisher 60 Pull-ups Every time you drop, perform 10 Weighted Sit-ups PARTIALLY LOADED 2-4-6-8-10….until you can’t perform unbroken sets. DB Deadlifts (50/35 lb.) Finisher 40 Devils Press Every time you rest, perform 10 Weighted Sit-ups UNLOADED 30 sec. Hollow Hold 30 sec. Sit-ups 30 sec. Rest 30 sec. Superman Hold 30 sec. Floor Back Extensions 30 sec. Rest 3-5 rounds

FULLY LOADED 20 Single Arm DB OH Walking Lunge (50/35 lb.) 200 m MB Carry (20/14 lb.) 20 Burpee + Jump to High Target AMRAP 30 min. PARTIALLY LOADED 20 Single Arm DB OH Walking Lunge (50/35 lb.) 200 m DB Carry 20 Burpee + Jump to High Target AMRAP 30 min. UNLOADED 20 Arms Overhead Walking Lunge 50 ft. Bear Crawl 20 Burpee + Jump to High Target AMRAP 30 min.

FULLY LOADED Strict Db Elizabeth 21-15-9 DB Squat Clean (50/35 lb.) Strict Ring Dip PARTIALLY LOADED Strict Db Elizabeth 21-15-9 DB Squat Clean (50/35 lb.) Elevated Feet Object Dip UNLOADED 21-15-9 Single Leg Hip Raises (each side) Elevated Feet Object Dip

“Jesus” 14 Rounds for time (95/65 lb Barbell): 10 Deadlifts 10 Squat cleans 10 Push Press Walking barbell Lunges (50 ft) Round 3, 7, & 9 7 Turkish Gets Up with (1.5/1 Pood) Barbell should ONLY touch the ground on rounds 3, 7, and 9. The WOD represents 14 stations of the Cross with the three times Jesus fell to the ground on His journey to from Gabbatha to Golgotha to be Crucified and Jesus being laid in the tomb. Jesus is condemned to death Jesus carries his cross Jesus falls the first time Jesus meets his mother Simon of Cyrene helps Jesus carry the cross Veronica wipes the face of Jesus Jesus falls the second time Jesus meets the women of Jerusalem Jesus falls the third time Jesus is

FULLY LOADED 30 KB Russian Swing (24/16 kg.) 30 KB Goblet Squats 100 m Bottom Up KB Carry 20 KB Russian Swings 20 KB Goblet Squats 150 m Bottom Up KB Carry 10 KB Russian Swings 10 KB Goblet Squats 200 m Bottom Up KB Carry 20 KB Russian Swings 20 KB Goblet Squats 250 m Bottom Up Kb Carry 30 KB Russian Swing 30 KB Goblet Squats PARTIALLY LOADED 30 DB Russian Swing (50/35 lb.) 30 DB Goblet Squats 100 m Vertical DB Carry 20 DB Russian Swing 20 DB Goblet Squats 150 m Vertical DB Carry 10 DB Russian Swing 10 DB Goblet Squats 200 m Vertical DB Carry 20 DB Russian Swing 20 DB Goblet Squats 250 m Vertical DB Carry 30 DB Russian Swing 30 DB Goblet Squats UNLOADED 10 Pike/Floo