Running

3 rounds for Time

• 30 Squat Cleans (95/65)
• 30 Pull-Ups
• 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

30min AMRAP

• 400m Run
• 29 Back Squats (135/85)
• 20 push-ups

A version of Manion hero WOD

5 rounds For Time (25 min cap)

• 400m Run or 1200m C2 Bike
• 15 Thrusters at 65/50)
• 10 Pull-ups

10min AMRAP

• 20 Single Under Jump Ropes + 20 per round
• 5 Deadlifts (185/125)
• 3 Cleans
• 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

• 250m Run (3 laps around the basketball court or 5 down and backs)
• 5 toes to bar
• 10 push-ups
• 15 Air squats

For Time (25min cap)

• Run 800m or C2 Bike 2400m
• 15 Clean and Jerks (155/105lbs)
• Run 400m or c2 Bike 1200m
• 15 Clean and Jerks
• Run 800m or C2 Bike 2400m

12 min Alt EMOM

• 5 Dips
• 5 Strict Pull Ups
• 1 Wall Walk

For Time (15min Cap)

• 3 Burpees over Med-Ball
• 5 Med-Ball to Shoulder
• 8 Med-Ball GHD Sit-up
• 1 + 1 per round of 25m Shuttle Run (half court and back)

5 rounds for time

• 10 cleans (135/95)
• 200m
• 20 push-ups

50m = 1 down and Back on Basketball Court

Squats – Optional Strength Training

• Strength Warm Up
• 3 x 5 work sets

4 rounds for time

• 400m run
• 15 box jumps/step-ups
• 2 Wall Walks

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

4 rounds for time

• 400m Run
• 30 push press (65/45)
• 20 cal Row/Ski

Ski 2 rounds and Row 2 rounds

24-min AMRAP

• Run 250m
• 1 clean and 5 strict press (115/75)
• 5 Toes-to-bar

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups