As Many Assault Bike Calories As Possible In 20 Minutes:

@0:00 15 Russian Kettlebell Swings 53/35

@2:00  :45 Forearm Plank

@4:00 15 Russian Kettlebell Swings

@6:00  :45 Forearm Plank Left

@8:00 15 Russian Kettlebell Swings

@10:00  :45 Forearm Plank Right…

Power Snatch

• 3-3-3-3-3
• New Set Every 1:30
• Progressive
• 1:30 to Transition to Overhead Squat

Overhead Squat 

• 2-2-2-2-2
• New Set Every 1:30
• Progressive
• 1:30 to Transition to Squat Snatch

Squat Snatch

• 1-1-1-1-1
• New Set Every 1:30
• Progressive 

Accessory:

4 Sets

200m …

For Time:  

3 Rounds:

30 Ab-Mat Sit-Ups

21/15 Calorie Row

10 Burpee Box Jumps 24/20”

Then…

200 Meter Farmers Carry 53/35

Then…

2 Rounds:

30 Ab-Mat Sit-Ups

21/15 Calorie Row

10 Burpee Box Jumps 24/20”

Then…

200 Meter Farmers Carry…

3 Rounds For Time:

200m Run

10 Pull-ups

Rest 5:00

3 Rounds For Time:

200m Run

10 Pull-ups

• Score each 3 Rounds separately 
• RX+: 5/3 Ring Muscle Ups

Accessory:

3 Sets 

Strict Chin Ups x 6-8 reps

(add weight or …

“Strength Sunday”

Strict Press

5-5-5-5-5

• New Set Every 2:00
• Use Approx.  75% across all 5 sets

3 Rounds For Reps:

#1 :30 Max Calorie Assault Bike

*:30 Transition

 #2 :30 Max Rep Dumbbell Shoulder to Overhead (50-45s/35-30s)

*:30 Transition 

#3 …

For Time:

400m Run

Then… 10 Rounds of, 

10 Push-Ups

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

Then…

400m Run

• RX+ 20/10lbs Weight Vest, 70/44 Kettlebell Swing

The “Elmsy” British Hero WOD is dedicated to Cpl Liam Elms (26) …

For Time:

15-12-9

Thrusters 95/65

Toes to Bar

Rest 5:00

12-9-6

Thrusters 

Toes to Bar

Rest 5:00

9-6-3

Thrusters

Toes to Bar

• Score Total Time
• RX+ 115/80

Accessory:

Three Giant Sets:

For Quality:

10 Plate Front Raises

10 Plate Side …

For Time:

Round 1:

1200m Run

60/42 Assault Bike Calories 

25 Box Jump Overs 24/20”

Round 2:

800m Run

45/30 Assault Bike Calories 

20 Box Jump Overs 24/20”

Round 3:

400m Run

30/21 Assault Bike Calories 

15 Box Jump Overs …

Deadlift

• 3-3-3-3-3
• New set every 2:00
• Progressive
• No Touch and Go
• Build from approx. 65% to 85% of 1 rep max

As Many Rounds and Reps as Possible In 12 Minutes:

6 Dumbbell Strict Press 50/35

9 Deadlifts 225/155

30 …

As Many Rounds and Reps as Possible In 4 Minutes:

21/15 Calorie Row

21 Pull-Ups

21 Front Squats 95/65

Rest 4:00

As Many Rounds and Reps as Possible in 4 Minutes:

15/12 Calorie Row

15 Pull-Ups

15 Front Squats 115/75…