Squats

30min AMRAP

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

A version of Manion hero WOD

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

Bench Press

• Strength Warm Up
• 3 x 5 workset

Squat Recovery

• Strength Warm Up
• 3 x 5 pause squats at 75%

18-min AMRAP

• 10 x Goblet Squats (53/35 KB)
• 10 x 1 arm alt American KB Swings
• 10 x Box Jumps/Step Overs

10min AMRAP Bonus Core Work

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

16 min EMOM

• 9 cal row
• 7 front Squats. (135/65)
• 5 bar facing burpees
• 3 power cleans and jerks. (165/95)

27, 21, 15, 9 For Time (30 min cap)

• Front Squats (95/65)
• Rowing
• Lunges
• 4, 3, 2, 1
  • Wall Walks

50 Rounds for Time:

• Air Squat
• Lunge
• Lunge
• Dip

8 Rounds Each for Time:

Partner: You go I go

• 200m Run
• 5 Squat Cleans (135/95)

5 Rounds for Time (17 min cap)

• 15 Air Squats
• 11 Toes-To-Bar
• 7 cleans and jerks (115/75)

For Time

• 90 Wall Balls (20/14)
• 60 DB Push Press (50/35)
• 30 DB Front Rack Squats