



The One and ONLY Island Box!
Hang Cleans
20 – 15 – 10 – 5 – 5 – 5
*Start Light; Work to Heavy
12′ AMRAP
20 DB Clean & Jerks
250/200m Ski or Row
5 Rounds:
10 CG Bench Press
10 Box Jumps
Then,
5 Rounds:
5 CG Bench Press
5 Box Jumps
*Add Weight to Bench (staying Unbroken); Add Height to Box as you go
10 Rounds NFT
Max Strict Pull Ups
10 DBL DB Thrusters 50/35
Back Squats
4 Sets x 15 Reps
Start Light and Work Up
18′ AMRAP
500/450m Row or Ski
30 DU / 75 Singles
400m Run
30 DU / 75 Singles
Strict Press
5 Sets x 5 Reps
Then
Push Press
5 Sets x 3 Reps
12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12….
Power Cleans (at Heaviest Push Press #)
25 Abmat Situps
:30 Plank Hold
Power Cleans
Work to Heavy 3 Rep Touch & Go
*with a 2 second pause in the catch
14′ AMRAP – Team of 1, 2 or 3
30 cal Row or Ski
20 Knees Above 90
10 Burpees
4 Sets
10 DBL DB Curls
10 DBL DB Bent Over Rows
5 DB Deadlifts
15 Bent Over Flys
15 High Pulls
20′ AMRAP
10 Bench Press
10 Weighted Walking Lunges
Push Press
3 Sets x 10 Reps
*5 Hang Power Cleans After Each Set
3 Sets x 5 Reps
*3 Hang Power Cleans After Each Set
3 Sets x 1 Rep
*Working Up in Weight Each Set
12′ AMRAP
5 – 10 – 15 – 20 ……
Deadlifts
25 Abmat Situps
Back Squats
20 – 15- 10 – 5 – 5- 5
16′ AMRAP
10 Goblet Squats (1/3 of Heavy 5 from above)
10 Air Squats
5 Burpees
400m Run
Strict Press
6 Sets x 5 Reps
Work to Heavy 5
1′ Max Reps of Shoulder to Overhead
WOD: For Time
1000/900m Row or Ski
Rest Until 10′, Then Repeat