WOD

A) Warm up:

5oom Row

B) 3 Sets

500 m Row
rest 2 min
200 m Farmers Carry (55/35)
rest 2 min
30 Ball Slams (15/10)
rest 2 min

C) 3 Sets
Weighted Bulgarian Lunge x8 ea. leg
10 Sec Push-up Negative x5

A) 3 Sets
Single Arm Overhead KB Walk x50ft ea. arm
Broad Jump x50ft
Single Leg KB Deadlift x8-10 ea. leg
Shuttle Sprint x200ft

B) EMOM For 12 Min Do:
Power Jerk x1

rest 4 min, then do:

Every 90 Sec For 12 Min (8 rounds):
4 Power Jerk @75% of 1RM
10 Deadlifts (same weight as push jerk)

A) Coaches Choice Warm-up

B) 4 Sets
Ring Support Hold x10.10
Strict Toes To Bar x5-8
PVC Arch Hold x30 sec

*Scale strict toes to bar to straight leg, leg lifts to 90 deg.

C)  4 Sets, ea. for time of:
15 Thrusters (75/55)
10 Kettlebell Swings (55/35)
rest 1 min
10 Sumo Deadlift High Pulls (75/55)
10 Burpees
rest 3 min

*Score time after completing your last burpee of each round. Include 1 min rest in your time for each round.

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B) 5 Sets
4 Sec Snatch Pull To Above The Knee + Hang Power Snatch x2

C) 4 Sets For Total Reps
AMRAP In 1 Min Of:
10 Pull-ups
10 Push-ups
Max Games Standard Box Jumps (24″/20″)
rest 1 min

A) 2 Sets
Banded Scap Pulls x15
Upright Standing Banded Single Arm Rows x10 ea. arm
PVC Overhead Lateral Lunge x4 ea. leg
V-up x10

B) 5-10 Minutes Of Power Snatch Review

For Time
Row 750 m
then do:
10,9,8,7,6,5,4,3,2,1 Reps of
Thruster (95/65)
Toes To Bar

rest 3 min, then do:

For Time:
30 Power Snatch (115/75)