WORKOUTS:

WOD 1 (4 pts):
30 minute AMRAP
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings (53/35)
7 pull-ups
*If you complete 7 rounds in under 30 minutes, then stop.

WOD 2A:  15.5 (3pts)
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

Silver Club version: 21-15-9 reps for time of: Row (calories), Thrusters (45/35)

OR

WOD 2B (3 pts)
10-8-6-4-2
TTB
Thrusters (95/65)*
* 4 Burpees over bar each time thrusters sets are broken (that is, if the bar touches the floor before finishing a set).


WOD 3 (3 pts):
AMRAP in 12 minutes:
10 Burpees
20 Air Squats


WOD 4 (3 pts):
5 RFT:
7 L-Pull Ups
7 Handstand Push Ups
7 Ring Dips
7 KB Swings (70/53)


Edstone WOD 1 (3 pts):
14 minute AMRAP
7 Handstand Push-Ups
7 Kettlebell Swings

 

Edstone WOD 2 (3 pts):
27-21-15-9
Sit-ups
Goblet Squats with kettlebell*
* 4 Burpees each time goblet squat sets are broken (that is, if you drop the kettlebell before finishing a set).

STRENGTH:

SWOD 1 (2 pts):
1. Snatch: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
2. Clean and Jerk: 50%x2, 60%x2, 70%x2, 75%x1, 80%x1x2
3. Core strength (YOUR CHOICE)

SWOD 2 (2 pts):
Snatch Balance: Work up to a 3 RM, then using the same weight:
5 rounds: EMOM, perform, 1x snatch balance with 5 second pause in receiving position

SWOD 3 (1pt): Deadlift 5×1

GYMNASTICS (1 pt each)

GWOD 1: For QUALITY (2pts)
5 ROUNDS:
20 Hollow Rocks 
30 Superman Rocks 

GWOD 2: FLEXIBILITY:
3 ROUNDS:
10 Squats 
Hold bottom of Squat  1 minute
10 Sit Up to Straddles 
Hold bottom of Pancake Split  1 minute

GWOD 3: PRACTICE for 10 minutes:
Forward Roll  to  Pistol 


MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Hip Capsule

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