WOD

A) 2 Sets
200ft Jog
50ft Sprint x3 : Increase speed each sprint (Rest 10 sec in between)
Spider Lunge x6
+
2 Sets
Hang Muscle Clean x5
Front Squat x5
Barbell Sit-up x10

B) AMRAP In 20 Minutes Of:
7 Hang Power Clean (135/95)
14 Toes To Bar
21 Wall Balls (20/14)

A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Bent Over Row x5
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) Every 2 Min For 10 Min (5 Sets) Do:
Hang Squat Clean x2 @100% of 3RM

C) For Time:
500 m Row
40 Wall Balls (20/15)
30 Pull-ups
400 m Run
30 Pull-ups
20 Burpee Box Jump Overs

A) Coaches Choice Warm-up

B) 3 Sets
Strict Hanging Leg Raises To 90 Deg x5-7 (2-3 sec hold at the top of each rep)
False Grip Ring Row x12 @2121
7 Sec Push-up Negative x4

C) 3 Sets Ea. For Time Of:
20 Cal Row
rest 30 Sec
20 Push-up
20 Kettlebell Swing (55/35)
20 Front Squat (95/65)
rest 4 min

*Score each rounds time including the 30 sec rest
**Score fastest and slowest round

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) 4 Sets
Snatch + Hang Snatch + Overhead Squat @53×1 @80-85%

C) Climb The Ladder As High As Possible In 15 Minutes:
2 Snatch Grip Deadlift (135)
1 Hang Power Snatch
1 Overhead Squat
2 Burpee Box Jump Overs(24″/20″)

4 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
4 Burpee Box Jump Overs

6 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
6 Burpee Box Jump Over
etc…

*Score is total reps completed.

*Repeat Workout.

A) Coaches Choice Warm-up

B) For Time:
1000 m Row
20 Thrusters (135/95)
800 m Run
50 Kettlebell Swings (55/35)
60 Double Unders
10 Thrusters (135/95)
60 Double Unders

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform
AMRAP In 10 Min Of:
30 Pull-ups
200 m Run (together)
10 Bear Complex (155/105)
rest 2 min
AMRAP In 15 Min Of:
200m Farmers Carry (55/35)
20 KB Deadlift (55/35)

*Partition the reps however you please. You may change the person performing the farmers carry mid distance. Both athletes must go out for the 200 m together, one athletes carrying both kettlebells and the other athlete walking besides them.

A) 2 Sets
Samson Stretch x30ft
Inch Worm x30ft
+
2 Sets
Nose To Wall Hold x20 Sec
Nose To Wall Handstand Negative x5 sec x2
Stiff Legged Deadlift x12 (add weight each round)

B) In 15-20 Minutes Build To A 3RM Deadlift
then do:
“Diane”
For Time:
21-15-9 Reps Of:
Deadlift (225/145)
Handstand Push-up

C) 2 Sets, Ea. for time of:
500 m Row
rest 5-10 min