WOD

A) 2 Sets
Lateral Lunge x4 ea. leg
Inch Worm + Push-up x5
Power Skip x100ft (Skipping for max distance each skip)

B) 2 Sets
Single Arm KB Sit-up x30 sec max ea. side
*rest 30 sec between sides
rest 90 sec
Half Kneeling Pallof Press x15 ea. side
rest 90 sec

C) On A Continuously Running Clock Perform
For Time:
1 Mile Run
At the 10 min mark do:
“Tabata”
6 Rounds Of:
20 Sec Max Mt Climber
rest 10 sec
20 Sec Max Push-up
rest 10 sec
20 Sec Max Toes To Bar
rest 10 sec

*If you can not run a mile in under 10 min, change the distance to 1200m

A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place.

B) Front Squat
5 @75%
3 @80%
2 @85%
5 @77%
3 @82%
1 @87%

C) 4 Sets
20 Sec Max Cal Assault BIke
rest 1:40
20 Sec Max Hang Power Clean (135/95)
rest 1:40

HIIT

8 min Tabata

DB Snatches/ Ring Rows

rest 1 min

8 min Tabata

Burpees/Jump Rope

A) Coaches Choice

B) EMOM For 12 Min Do:
Odd – Ring Push-up Hold x30-40sec
Even – Strict Pull-up x5

C) For Time:
50 Cal Row
50 Kettlebell Swings (55/35)
50 Thrusters (95/65)
50 Walking Lunges
50 Pull-ups

A) 3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

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

C) 4 Sets of:
AMRAP In 3 Min Of:
2 Burpee Over Bar
2 Power Snatch (115/75)

Rest 3 minutes between each AMRAP

*Increase 2 reps after every successful set.

A) *Coaches Choice

B) EMOM For 15 Min Do:
Min 1 – Alt. Renegade Row x10 (5 ea. arm)
Min 2 – Front Rack Single Leg Box Step-up x4 ea. leg
Min 3 – Sled Push x100ft (Heavy)

C) For Total Reps:
2 Min Max Cal Assault Bike
2 Min Overhead Max Walking Lunge(45/35)
2 Min Max Push-up
2 Min Max V-up

COMPETITORS CLASS

A) Coaches Choice

B) 3 Rounds

1000m Row Races

A) Coaches Choice

B) In Teams Of 2 Perform
For Time:
1 MIle Run
200 Wall Balls (20/15)
100 Power Snatch (95/65)
1 Mile Run

*Athletes must run together. You can partition the reps however you please.

HIIT 

AMRAP in 16 min of :

250 m row

20 Walking Lunges

20 Box Jumps

A) Coaches Choice

B) Back Squat
80% x10
80% x10

C) “Grace”
For Time:
30 Clean and Jerks (135/95)
rest 10 min, then do:
For Time:
500 m Row
20 Burpees Over Bar
10 Clean and Jerks (135/95)

HIIT

8 min Tabata

push ups/ v-ups

rest 1 minute

8 min Tabata

KB swings/ Sumo DL High Pulls

rest 1 minute

A) 2 Sets
Walking Knee Pulls x30ft
Crab Crawl x30ft
Squat Broad Jump x4

B) 3 Sets
Floor Seated Single Arm Press x10 ea. side
Alt. Reverse Back Rack Lunge x10 (increase weight ea. set)

C) 2 Rounds For Time Of:
400 m Run
30 Sit-ups
20 Ball Slams (20/15)
10 Cal Row