WOD

A) Coaches Choice Warm-up

B) 5 Sets
Front Squat x1 @3171 + Front Squat x1 @73×1

C) EMOM For 9 Min Do:
Min 1 – Single Arm Overhead KB Walk x100ft ea. arm
Min 2 – Airdyne x15 Cal
Min 3 – Front Rack Reverse Lunge x20 reps (95/65)
Rest 1 min after EMOM, then start
EMOM For 9 Min Do:
Min 1 – Sled Push x100ft
Min 2 – GHD Sit-up
Min 3 – Push-up x15-20

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 90 Sec For 9 Min (6 Sets) Do:
Hang Squat Clean x2 @95-97% of 3RM

C) 4 Rounds For Time Of:
400 m Run
15 Toes To Bar
12 Power Cleans (135/95)

A) Coaches Choice Warm-up

B) 3 Sets
Chin Over Bar Hold x15-20 Sec + 10 Sec Pull-up Negative (Chin up grip)
Hollow Body Rock x15-20
Strict Ring Dip x10-15

*Scale Ring Dip to Stationary Dip.

C) 3 Sets, ea. for time of:
20 Wall Balls (20/15)
20 Kettlebell Swings (55/35)
20 Games Standard Box Jumps (24″/20″)
rest 5 min

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 Pull To Above The Knee + Hang Snatch @85%

C) 2 Sets
AMRAP In 3 Min Of:
21 Hang Power Snatch (95/65)
15 Burpee Over Bar
9 Thrusters (95/65)
rest 3 min
AMRAP In 3 Min Of:
30 Cal Row
Max Pull-ups
rest 3 min

Score total reps completed for entire workout. Each calorie completed on the row counts as 1 completed rep along with each additional pull-up completed