WOD

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) 4 Rounds For Time Of:
60ft Double DB Overhead Walking Lunge (35/25)
50 Double Unders
20 Mt Climbers (2 for 1)
rest 5 min

AMRAP In 10 Min Of:
1 Burpee Box Jump (24″/20″)
3 Kettlebell Swings (55/35)
2 Burpee Box Jump
6 Kettlebell Swings
3 Burpee Box Jump
9 Kettlebell Swings
etc.

C) 3 Sets
Alt. Seated DB Curls x18 (9 ea. arm)
rest 1 min
Reverse Bench Laying DB Flyes x16
rest 2 min

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) Clean & Jerk
65% x1.1.1
75% x1.1.1
80% x1.1.1
85% x1
90% x1
85% x1.1

C) AMRAP In 15 Min Of:
7 Deadlift (155/105)
9 Shoulder To Overhead (155/105)
11 Front Squat (155/105)

HIIT – “Corture” 

EMOM FOR 20 MIN DO :

1 min abs : Scissors/Tuck Ups

40 sec max effort Squat Jumps

rest 20 sec

1 min abs : Scissors/ Tuck Ups

40 sec max effort Battle Rope

rest 20 sec

 

A) Coaches Choice

B) EMOM For 10 Min Do:
Snatch Drop + Overhead Squat @32×1
*Building

C) 4 Sets
20 Sec Max Cal Assault Bike
rest 2:40
then do
3 Sets, Ea. For Time Of:
400 m Run
25 Wall Balls (20/14)
rest 3 min

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 4 Sets
Toes To Bar x15
rest 1 min
Ring Push-up Hold x60 sec
rest 1 min

C) 3 Sets
750 m Row @-5 Sec To PR Pace
rest 3 min

rest 5 min, then do:
3 Sets
20 Sec Max Meter Row
rest 1:40

A) Coaches Choice

B) 3 Sets
1 Min Double Unders
rest 1 min

C) For Time:
100 Burpees
Minute 1 starts with 5 Ball Slams (20/15)
Minutes 2 starts with 5 Kettlebell Swings (70/53)
Minute 3 starts with 5 Ball Slams
Minutes 4 starts with 5 Kettlebell Swings
etc..

A) Coaches Choice

B) In Teams Of 2 Perform:
Max Reps In 7 Min Of:
Cal Row
rest 2 min

Max Reps In 4 Min Of:
Squat Clean Thruster (155/105)
Without rest start:
Max Reps In 3 Min Of:
Pull-ups
rest 2 min

Max Reps In 4 Min Of:
Wall Ball (20/15)
without rest start:
Max Reps In 3 min Of:
DB Push Press (50/35)

A) Coaches Choice

B) In 15-20 Minutes Establish A 1RM Power Snatch

C) “Linchpin Test 3”
3 Rounds For Time Of:
21 Wall balls (20/14)
14 Handstand Push-ups
7 Deadlifts (315/205)