WOD

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
Snatch Lift Off To 2″ Below The Knee + Pause Dip High Hang Snatch x1 + Hang Squat Snatch @85% of 1RM High Hang Snatch

*Pause for 2-3 sec in every catch position.

Part C

5 Sets, Ea. For Time Of:
15 Pull-ups
10 Overhead Squat (115/75)
50 Double Unders
rest 2 min

A) Coaches Choice Warm-up

B) 5 Sets
Weighted Ring Dip x5
rest 2 min
Weighted Strict Chin-up x5
rest 2 min

C) 4 Sets
30 Sec Max Burpee Ball Slam (20/15)
rest 30 sec
30 Sec Max Games Standard Box Jump (24″/20″)
rest 30 sec
30 Sec Max Ring Push-up
rest 30 sec
30 Sec Max GHD Sit-up
rest 30 sec

*Scale GHD sit-ups to regular sit-ups or only do 15 sec instead of 30.

A) Coaches Choice Warm-up

B) In Teams Of 2 Complete
2 Sets, Ea. For Time Of:
1000 m Row (500 m Row Ea.)
50 Cal Bike (25 Cal Each)
40 Thrusters (95/65) (20 reps ea.)
30 Power Snatch (95/65) (15 reps ea.)
200 m Farmers Carry (70/53) (100 m ea.)
rest 5 min

*Only 1 athlete can work at a time. Each athlete must do all of their reps before the next athlete can do their reps at that movement. You must rotate in the above order.

A) Coaches Choice Warm-up

B) EMOM For 10 Min Do:
Back Squat x1 @100% of 3RM

C) AMRAP In 20 Min Of:
5 Clean and Jerk (185/125)
10 Toes To Bar
rest 30 sec

A) 3 Sets
High Knee x100ft
Seal Walk x25 Feet
Crab Walk x25ft
Walking Lateral Lunge Steps x25ft ea. side

B) 3 Sets
Single Arm Standing High Pull x12 ea. arm
Single Leg Weighted Glute Bridge x12 ea. side

C) 2 Sets, Ea. For Time Of:
30 Cal Assault BIke
40 Walking Lunges
20 Burpee Box Jumps (24″/20″)
40 Sit-ups
30 Alt. DB Snatch (50/35)
rest 7 min

A) Foam Roll x4 min
+
Assault Bike x2 min
+
2 Sets
Wall Climb x2-3
Close Grip PVC Overhead Squat x10
Banded Face Pulls x10

B) 4 Sets
Snatch Drop x3 + Snatch Grip Push Press x3 + Snatch Balance x3

C) 2 Sets, Ea. For Time Of:
35 Kettlebell Swings (53/35)
35 Push-ups
35 Sumo Deadlift High Pulls (53/35)
rest 4 min
500 m Row
rest 4 min

*Score a time for each round. Your round is complete at the finish of your 500 m Row.

A) Coaches Choice Warm-up

B) 3 Sets
10 Sec Pull-up Negative x3
Free Standing Handstand Hold x20 Sec OR Nose To Wall Hold x45 Sec
L-Hang x15-20 sec

*Accumulate 20 sec in the handstand hold. It does not have to be from 1 attempt

C) 2 Rounds For Time Of:
400 m Run
10 Overhead Squat (95/65)
25 Push Press (95/65)
400 m Run
10 Front Squat (95/65)
25 Hang Power Clean (95/65)
400 m Run
25 Pull-ups
10 Back Squat (95/65)

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

B) 5 Sets
Halting Snatch Pull + Pause Dip High Hang Snatch x3 @80% of 1RM High Hang Snatch

*Pause for 2-3 sec in every catch position.

C) 4 Sets
AMRAP In 3 Min Of:
200 m Run
10 Power Snatch (95/65)
10 Toes To Bar
Max Wall Ball (20/15)
Rest 3 min