WOD

A) Coaches Choice Warm-up

B) Every 2 Min For 20 Min (10 sets) Complete:
3 Box Jump Overs (Must clear the entire box)
5 Kettlebell Swings (55/35)
7 Ball Slams (20/15)

C) 3 Sets
Hip Extension x15
Weighted Glute Bridge x20

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform
AMRAP In 20 Minutes Of:
15 Partner Synchronized Deadlifts (405/315)
20 Synchronized Med Ball Sit-ups (20/15)
60 Double Unders (any partner can perform)

*For med ball sit-up the ball gets passed back and forth between athletes while both athletes are at the top of their sit-up. Only 1 athlete will have the ball at a time but both athletes will go down and come up together to complete 1 rep. Athletes will face each other.
**Any athlete can perform the double unders, they just have to be completed. If you can not perform double unders, perform single unders x3.

A) Using an empty barbell do:
2 Sets
Stiff Legged Snatch Grip Deadlift x8
High Hang Muscle Snatch x8
Behind The Neck Snatch Grip Push Press x8
+
Hamstring Stretch(s) x2 min
Hip Flexor Stretche(s) x2 min

B) “Isabel”
For Time:
30 Snatches (135/95)

rest 5 min

“Annie”
For Time:
50-40-30-20-10 reps of:
Double Unders
Sit-ups

A) Coaches Choice Warm-up

B) 4 Sets
Front Squat x1 @55×1
rest 30 sec
Front Squat x1 @33×1
rest 30 sec
Front Squat x1 @30×1
rest 2 min

*Increase weight each set if able. Start First set at around 55-65% of 1RM Front Squat

C) 3 Rounds For Time Of:
800 m Run
20 Double KB Front Squat
30 Ring Row

A) Coaches Choice Warm-up

B) 3 Sets
Seated Banded Muscle-up x3-5
Ring Support Knee Tuck x10-15
Chin Over Bar Hold x20 sec

C) On A Continuosly Running Clock Perform:
Minutes 0:00-4:00 Do:
For Time
500 m Row

Minutes 4:00-8:00 Do:
15 Overhead Squats (115/75)
400 m Run
15 Overhead Squats

Minutes 8:00-12:00 Do:
For Time
21-15-9 Reps of
Kettlebell Swing (55/35)
Push-up

At the 12:00 min mark, start again from the top, completing each sequence for a second time every 4 minutes.

A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

B) *In 15-20 Minutes Establish A 1RM Clean and Jerk

C) EMOM For 21 Min Do:
Min 1 – KB Deadlift x12 + Farmers Carry x150ft
Min 2 – Ring Dip x10-12
Min 3 – Cal Airdyne x8/5

A) 2 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5
+
Every :30 Seconds For 3 Min (6 Sets) Do:
Tall Snatch x2

B) Every 2 Min For 16 Min (8 Sets)
Snatch Pull + High Hang Snatch + Snatch + Overhead Squat
*Build each set in the below % order
50%
60%
70%
70%
75%
75%
80%
80%

C) For Time:
21 Clean and Jerk (95/65)
5 Thrusters (95/65)
15 Burpee Box Jump Over (24″/20″)
5 Thrusters
15 Clean and Jerk
5 Thrusters
12 Burpee Box Jump Over
5 Thrusters
9 Clean and Jerk
5 Thrusters
9 Burpee Box Jump Over