WOD

Wall Ball-25
Burpee to Plate-25
Ab Crusher-25
Sled Sprint

x4 Rounds:
-----------------------------
Weighted Push Up-75(45#/35#)
Weighted Pull Up-50 @AHAP
Deadlift-25 @2xBW/1.5 BW

Not For Time:
--------------------------------
Assault Bike Cal
2KB Squat Clean(53#/35#)   21-15-9-15-21
Double Unders                      42-30-18-30-42

AFAP:
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WOD

Power Clean-25(135#-M/95#-W)
Double Under-50
200M Run
Front Squat-25
Double Under-50
200M Run
Jerk-25
Double Under-50
200M Run
Back Squat-25
Double Under-50
200M Run

For Time: 35min Time Cap:
------------------------------------------

WOD

Bench Press-70%x6-10 Reps or Sub Max
Weighted Pull Up-8-12 Reps@AHAP
DB Alt-Hammer Curls-10-20 Total Reps

x5 Rounds:
---------------------------------------------------
Assault Bike-40 Cal
400M Run

x2 Rounds AFAP
----------------------------------------------------

WOD

Partner 800M Relay(800M Each, 200M Intervals) AFAP:
----------------------------------------------------------------------
20min AMRAP of:

Deadlift-5(225#-M/155#-W)
Box Jump Overs-7
HSW-18ft
-----------------------------------------------------------------------

WOD

Snatch + OHS 1+2 @65%-70% of SN 1RM

EMOM 10min:
-------------------------------------------------------
AMRAP 15min

Squat Clean-5(155#-M/105#-W)
Wall Ball-5-10-15-20-25-30-35-40..By 5's
--------------------------------------------------------

Road To Nationals-2016

WOD

400M Run
HSPU-55
Box Jump Over-55(24/20)
Wall Ball-55
Deadlift-55(225#-M/155#-W)
400M Run
--------------------------------------
Assault Bike: 20 Cal
Ground to Overhead-21(95#-M/65#-W)

x5 Rounds:
---------------------------------------