



The One and ONLY Island Box!
Eva
5 Rounds for Time – 50′ Cap
800m Run
30 KB Swings American 70/53
30 Pull Ups
DB Bench Press
Barbell Row
5 sets x 8 reps
For Time:
3 Rounds
35 Push Ups
35 Box Jumps 24/20
*E4MO4M and to Start: 35 Airsquats
Squat Clean & Jerk:
Wave 1 – 5@55%, 4@65%, 3@75%
Wave 2 – 4@65%, 3@75%, 2@85%
In 5′ Find Heaviest Squat Clean & Jerk
Start with Empty Barbell
13′ AMRAP
10 Clean & Jerk 155/105
50 DU
:30 1 Arm DB OH Hold 70/50
Backsquats:
8@45%
5@55/65%
3@75/85%
3@90%
Metcon:
For Time – 20′ Cap
50-35-20 Squat Jump
30-20-10 Toes to Bar
10 Rounds
5 Sumo Deadlifts 100% Body Weight
250m Row
7 Toes to Bar
Thruster
8@45%
5@55/65%
3@75/85%
1@95%
Metcon:
4 Rounds for Time – 20′ Cap
20 Thrusters 95/65
10 Burpee Box Jumps
Power Clean and Jerk
5@50%
4@60%
3@70%
2@80%
Front Squat
8@45%
5@55/65%
3@75/85%
3@90%
Metcon: 7′ AMRAP Ladder
3-6-9-12…..
Clean & Jerk 135/95
Chest to Bar Pullups
For Time – 50′ Cap
1 Mile Medball Run 20/14
60 Burpee Pull Ups
800m Medball Run
30 Burpee Pull Ups
400m Medball Run
15 Burpee Pull Ups
Strict Press
8@30/40/50/60/70%
8 Barbell Rows After Each Set
WOD:
For Time – 25′ Cap
100 DU / 250 Singles
15 HSPU (6″/4″)
Backsquats:
5@45, 55%
3@65, 75%
1-3@85%
WOD:
For Time – 25′ Cap:
50 Deadlifts 135/95
75 Wallballs 20/14
100 Plate Sit Ups 35/25
75 Wallballs
50 Deadlifts