Renatus Athletics

STR: Press WOD:AMRAP 16:12/10 Cal AB 20 KBS12/10 Cal AB20 Box Jump Overs

STR: Clean WOD:“Roller Coaster”For Time:1000m/750m Row30 Thrusters (45/35)30 Ring Rows750m/500m Row30 Thrusters30 Jumping Pull-ups500m/400m Row30 Thrusters30 Pull-ups

PARTNER WOD:5 RFT:400m Run *Run together30 Hang Power Cleans (115/75)20 Push Jerks-Partners run together. You do not have to run at the same pace, but you cannot begin the reps until both partners have returned.-Split reps as needed. One partner works at a time.

STR: Deadlifts WOD:“FIGHT GONE BAD”3 Rounds for Max Reps:1:00 – Wall Balls (20/14) (10’/9’)1:00 – Sumo DL High Pulls (75/55)1:00 – Box Jumps (20/16)1:00 – Push Press (75/55)1:00 – Cal Row(1:00 Rest between Rounds)

STR: Snatch WOD:3 RFT:5 Hang Power Snatch20 TTB5 HPS20 Broad Jumps (4’/6’)5 HPS100 DUs

STR: Strict Press WOD:AMRAP 2:Max Strict Press Rest 1:00 AMRAP 8:10 Pull-ups10 Up Downs Rest 1:00 AMRAP 2:Max Strict Press

STR: Front Squats WOD:For Time:800m Run50 Alt Box Step Overs25 DB Front Squats400m Run40 Box Jumps20 DB Suitcase Alt Lunges200m Run30 Box Jump Overs15 DB Front Rack Lunge+Lunge+Squat

STR: Bench Press WOD:“TABATA”8 Rounds Each (:20 ON / :10 REST)1- RKBS2- HR Push-ups3- KB Hang Power Cleans *Switch hands ea RD4- Hollow Rocks-Rest 1:00 between TABATAS-Score is lowest reps.

PARTNER WOD:AMRAP 20:100 Cal Row (2 males), 90 Cal Row (1 male/ 1 female), 80 Cal Row (2 females)100 KBS (Y/W)100 Box Jump Overs (24/20)-One partner works at a time. Switch as needed.

STR/WOD:“NCX BASELINE III” E2MOM 12 (6 SETS):3 Deadlifts-Build to a Heavy Set Rest 3:00 AMRAP 10:5 Strict Pull-ups 10 HR Push-ups15 Air Squats