Row

Warmup:
3x15 GHD situps
3x15 wall ball (20#)
2x15 knees to elbows

WOD: "Row"
6x250 meter row for time and reps per minute

1. :53/39
2. :55/42
3. :55/34
4. :52/33
5. :53/34
6. :47/39

Speed

Warmup:
2x15 back extensions
2x15 pushups
2x15 squats

WOD: "Speed"

Level 3 Advanced RX

1st min- max wall balls in a min
2 min recovery
2nd min max burpees in a min
2 min recovery
3rd min max ground to overhead 95\65 (snatch or clean and jerk)
2 min recovery
4th min max sit ups
2 min recovery
5th min max pull ups
Total number of reps is score

1. wall ball (20#) = 33
2. burpees = 20
3. G2O (95#) = 15
4. situps = 30
5. pullups = 20

Total 118 reps

4 Rounds

Warmup:
row 500 meters (1:58)
5 minutes "CINDY" (5 pushups/10 pullups/15 squats)

WOD: "4 Rounds"
4 rounds for time of:

• 400 meter run
• 10 overhead squats (95#)
• 20 double unders
• 10 pullups + 5 ring dips (jumping because of shoulder)

Time 28:51

AMRAP

Warmup:
Buergener

Strength:
Snatch (65#/95#/115#/135#/155#/165#)
multiple reps at each weight

WOD: "AMRAP"
AMRAP in 8 minutes of:

• 8 hand-release pushups
• 8 kettlebell swings (2 pood)
• 12 GHD situps (touch floor at bottom and ankle pads at top)

4 rounds

Squat Clean GRACE

Warmup:
Buergener
standing long jump
hip mobility
ring dip practice
shoulder stretching
split jerk practice

WOD: "Squat Clean GRACE"
30 squat clean and jerks for time (135#)

Time 8:08

Burpee KB AMRAP

Warmup:
row 500 meters
shoulder stretch
1x6 burpee kettlebell swins (1.5 pood)
1x6 push press (135#)
1x6 pullups

WOD: "Burpee KB AMRAP"
AMRAP in 15 minutes of

• 9 burpee kettlebell swings (1.5 pood)
• 6 push press (135#)
• 6 pullups

4 rounds + 9 burpee kb swings

Snatch & Run

Warmup:
TABATA - 4 rounds of each (squats, pushups, situps, pullups)
Buergener warmup

WOD: "Snatch & Run"
5 rounds for time of:

• 10 power snatches (95#)
• 100 meter sprint
• rest 3 minutes between rounds

1. start 0:00 - finish 0:57 - time 0:57
2. start 3:57 - finish 4:50 - time 0:53
3. start 7:50 - finish 8:46 - time 0:56
4. start 11:46 - finish 12:56 - time 1:10
5. start 15:56 - finish 16:45 - time 0:49

Total time 16:45 Rx

Bear Complex

Warmup:
Buergener warmup
Row 500 meters

WOD: "Bear Complex"
5 rounds of 7 reps of bear complex

1. 95#
2. 105#
3. 115#
4. 125#
5. 95#
   

Speed

Warmup:
hurdle drills
Buergener warmup

WOD: "Speed"

• 3x3 snatch balance (65#/95#/115#)
• 3x3 clean drop (95#/115#/135#)
• 3x3 rack jerk (95#/115#/135#)