WOD

Part A Warm Up

Coaches Choice

Part B

3 Sets
L-Hang x10-20 Sec
Alt. Single Leg V-up x20
Ring Support Knee Tuck x10-15

Part C

3 Sets, Ea. For Time Of:
20 Cal Assault Bike
20 Games Standard Box Jumps (*24″/20″)
20 Kettlebell Swings (53/35)
20 Push-ups
20 Wall Balls (20/15)
rest 2 min

Part A Warm Up

3 Sets
Snatch Deadlift x5
Snatch High Pull x5
Muscle Snatch x5
Snatch Drop x5

Part B

EMOM For 14 Min Do:
Odd – Power Snatch x2
Even -Hang Squat Snatch x1

Part C

4 Rounds For Time Of:
20 Overhead Squats (95/65)
15 Pull-ups
rest 1 min

*Score total time

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
3 Rounds For Time Of:
1000 m Row (500m ea.)
30 Power Snatch (75/55)
50 Push-ups

Part C

3 Sets
GHD Sit-up x20
rest 30 sec
Overhead DB/KB Walk x100ft ea. arm
rest 2 min

Part A Warm Up

2 Sets
Gymnastic Kip x10
Single Arm Ring Hang x10 sec ea. arm
Inch Worm + Push-up x5
High Knees x100ft

Part B

5 Sets
Weighted Strict Pull-up x5
rest 1 min
Weighted Strict Dip x5
rest 1 min

Part C

5 Sets
20 Sec Max Cal Assault Bike
rest 10 Sec
20 Sec Max Cal Row
rest 10 Sec
1 Min DB Burpee Box Step Over (35lb x24″/ 20lbx20″)
rest 2 min

Part A Warm Up

3 Sets
Clean Lift Off x5
Hang Muscle Clean x5
Fron Squat x5
Tall Clean x5
Push Press x5

Part B

Every 2 Min For 12 Min (6 sets) Do:
Power Clean + Front Squat + Hang Power Clean + Front Squat + Split Jerk

Part C

For Time:
50 Burpees
15 Hang Power Cleans (95/65)
15 Front Squats (95/65)
50 Kettlebell Swings (53/35)
15 Hang Power Cleans
15 Front Squats
50 Games Standard Box Jumps (24″/20″)
15 Hang Power Cleans
15 Front Squats