WOD

Part A Warm Up

Coaches Choice

Part B

EMOM For 12 Min Do:
Min 1 – Wide Grip Strict Pull-up x4-5
Min 2 – Strict Toes To Bar x4-5
Min 3 – Double Under x20-30

Part C

For Time:
10 Clean and Jerks (165/115)
20 Toes To Bar
30 Wall Balls (20/14)
7 Clean and Jerks (165/115)
15 Toes To Bar
25 Wall Balls
4 Clean and Jerks (165/115)
10 Toes To Bar
20 Wall Balls

Something like 39 days of school left for those of you counting

Part A Warm Up

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

Part B

5 Sets
Halting Snatch Deadlift + High Hang Snatch x2 @80-85% of 1RM High Hang

Part C

4 Sets
AMRAP In 90 Sec Of:
2 Power Snatch (135/95)
4 Games Standard Box Jump (24″/20″)
6 Push-ups
rest 90 sec

Part A Warm Up

Coaches Choice

Part B

EMOM For 12 Min Do:
Min 1 – GHD Sit-up x10
Min 2 – Alt. Single Leg Box Jump x8
Min 3 – Rope Climb x1-2

Part C

3 Rounds For Time Of:
25 Ring Rows
25 Box Jump Overs (24″/20″)
25 Kettlebell Wings (53/35)

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
For Time:
150 Double Unders
50 Wall Balls (20/15)
50 DB Snatch (50/35)
50 Wall Balls
50 Ring Dips
50 Wall Balls
50 Front Rack Walking Lunges (135/95)
150 Double Unders

Part A Warm Up

Coaches Choice

Part B

In 15-20 Minutes Establish A 2RM Back Squat

Part C

AMRAP In 15 Min Of:
10 Deadlifts (275/185)
20 Pull-ups
10 DB Push Press (50/35)

Part A Warm Up

EMOM For 9 Min Do:
Min 1 – Jump Rope x30 sec
Min 2 – Ring Push-up Hold x30 sec
Min 3 – Wall Squat x10

Part B

4 Sets
DB Bench Press x12
Side Laying Horizontal Leg Lifts x20 ea. side

Part C

2 Sets
AMRAP In 8 Min Of:

150ft Farmers Carry (70/55)
10 Push-up
10 Jumping Lunges
5 Power Snatch (95/65)
rest 8 min

Part A Warm Up

Foam Roll x4 min
+
Assault Bike x2 min
+
2 Sets
Scapular Wall Slides x5 @3131
Close Grip PVC Overhead Squat x10
Banded Good Morning x20

Part B

3 Sets
Front Rack Sotts Press x5
Tall Snatch x5

3 Sets
4″ Def Snatch Pull x1.1.1.1 @85% of 1RM Snatch

Part C

For Time:
15 Burpee Over Bar
12 Front Squat (135/95)
9 Hang Power Clean (135/95)
6 Cal Assault Bike
rest 5 min
6 Cal Assault Bike
9 Hang Power Clean
12 Front Squat
15 Burpee Over Bar
rest 5 min
12 Front Squat
9 Hang Power Clean
6 Cal Assault Bike
15 Burpee Over Bar

*Score total time

Part A Warm Up

Coaches Choice

Part B

3 Sets
SIngle Arm Ring Row x8 ea. arm
Nose To Wall Handstand Push-up x5
Toes To Bar Hold x10-20 sec

*Use a riser for nose to wall handstand push-up if needed..

Part C

For Time:
100 Kettlebell Swings (53/35)
100 Squats
50 Toes To Bar
50 Games Standard Box Jumps (24″/20″)
25 Handstand Push-ups
25 Cal Row