WOD

A) Coaches Choice Warm Up

B) 3 Sets
Hollow Rock x12-15
Handstand Scap Push-up x10-15
Ring Dip x10

C) 6 Sets for total time of:
10 Pull-ups
10 Burpees
10 Squats
rest 1 min

*Score total time

A) Coaches Choice Warm Up

B) 3 Sets
Hollow Rock x12-15
Handstand Scap Push Up x10-15
Ring Dip x10

C) 6 Sets for total time of:
10 Pull Ups
10 Burpees
10 Squats
Rest 1 min

*Score total time

A) 2 Sets, with an empty bar do:
10 Thrusters
5 Jerk Dips
5 Split Press
5 Split Jerk

B) 4 Sets
Hang Clean x3 + SPlit Jerk x1 @80% of C&J

C) For Time:
15-12-9 Reps of:
Thruster (135/95)
Toes To Bar
Double Under x3

A) Coaches Choice Warm-Up

B) 5 Rounds for time of:
15 KB Sumo Deadlift High Pull (55/35)
15 Push-ups

A) Coaches Choice Warm-up

B) In Teams of 2 Complete:
For Time:
Row 1000 m (500 m ea.)
30 Power Snatch (135/95)
50 In Place Front Rack Lunges (135/95)
30 Clean and Jerks (135/95)
100 Wall Balls (20/14)

A) Row 500m @70%
+
2 Sets of:
Spider Lunge x50ft
Inch Worm x25ft
Gymnastic Kip x10
Wall Climb x4

B) “Sage At 20”
AMRAP in 20 min of:
20 Thruster (135/95)
20 Pull-ups
20 Burpees

A) Coaches Choice Warm-Up

B) EMOM for 21 min do:
Min 1 – Rope Climb x1-2
Min 2 – DB Step Up x4 ea. leg
Min 3 – Spint 100ft x2 (rest 10 sec between ea. sprint)

A) 2 Sets
Samson Stretch Lunge x50ft
Broad Jump x50ft
WheelBarrow Walk w/Partner x100ft ea.

B) 2 Sets of
AMRAP in 4 min of:
8 Overhead Squats (95/65)
8 Toes To Bar
rest 4 min
AMRAP in 4 min of:
8 Overhead Squats (95/65)
8 Burpee Over Bar
rest 4 min