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Primus Fitness – PrimusFit WOD For Time 1000 Meter Row 100 Meter Sled Push (3/2) 50 Empty Barbell Thruster 100 Meter Sled Push 30 Pull Up 100 Meter Sled Push

Primus Fitness – PrimusFit OLY Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Squat Clean – 1 Split Jerk From Behind Neck – 1 Split Jerk *Rounds 1/2/3/4: 2 Complex/Round *Rounds 5/6/7/8: 1 Complex/Round *Increase Load Throughout WOD 3 Rounds for time 400m Run 21 Toes

Primus Fitness – Spartan Lite Warm-up Weightlifting Clean & Jerk Complex Every 2 Mins x 8 Rounds: – 1 Hang Power Clean – 1 Squat Clean – 1 Split Jerk From Behind Neck – 1 Split Jerk *Rounds 1/2/3/4: 2 Complex/Round *Rounds 5/6/7/8: 1 Complex/Round *Increase Load Throughout WOD Inside Man 10 RFT 15 Second

Primus Fitness – PrimusFit WOD Teams of 2 Every 5 Minutes, Complete: (Each – Done Together): 100 Meter Double Dumbbell Shoulder Rack Carry 50 Double Unders / DB Hop Overs Then, with time remaining in the 5-minute window and one partner working at a time, complete: Max Reps Push Up + Pull Across Continue following

Primus Fitness – PrimusFit OLY Snatch Complex Every 2 Mins x 8 Rounds: – 1 snatch grip DL – 1 Hang Power snatch – 1 OHS – 1 Full Snatch *Rounds 1/2/3/4: 2 Complex/Round *Rounds 5/6/7/8: 1 Complex/Round *Increase Load Throughout WOD Part 1 8 Minute AMRAP 8 Deadlifts 8 Air Squats 8 Hang Power

Primus Fitness – Spartan Lite Warm-up Weightlifting Snatch Complex Every 2 Mins x 8 Rounds: – 1 snatch grip DL – 1 Hang Power snatch – 1 OHS – 1 Full Snatch *Rounds 1/2/3/4: 2 Complex/Round *Rounds 5/6/7/8: 1 Complex/Round *Increase Load Throughout WOD All Day 4 RFT 200m Run 5 Burpees 10 Ring Rows

Primus Fitness – PrimusFit WOD Teams of 3 -1000m Team Run -1000m Team Sled Push (2/1, All working at stops) @400: 20 Sprawls Each @800: 20 V-Ups Each @End of Alley: 20 HR Push-Ups Each 15 Rounds:(Relay Style, 5 Rounds Each) – 7/5 Cal Bike – 6 Deadlifts – 4 Push Jerks – 2 Squat

Primus Fitness – PrimusFit OLY OHS Complex Every 2 Mins x 8 Rounds: – 1 Push Press From Behind Neck(Snatch Grip) – 1 Snatch Balance – 2 OHS *2 Complex Per Round* *65%-75% of 1RM* WOD For Time: 21-18-15 – Bike Cals – Thrusters then – 25m Overhead Walking Lunge Rx: 95/65 Rx+: 115/75 RTG:

Primus Fitness – Spartan Lite Warm-up Weightlifting OHS Complex Every 2 Mins x 8 Rounds: – 1 Push Press From Behind Neck(Snatch Grip) – 1 Snatch Balance – 2 OHS *2 Complex Per Round* *65%-75% of 1RM* WOD For Time: 21-18-15 – Bike Cals – Thrusters then – 25m Overhead Walking Lunge Rx: 75/55

Primus Fitness – PrimusFit WOD For Time: – 400m Run – 1 Mile Ruck – 5 Rounds of Cindy – 1 Mile Ruck – 400m Run *BRING A BACKPACK OR RUCK SACK!!* *Ruck weight: 45/25* *Rx+: Vested Rounds of Cindy*