WOD

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Wide Stance Squat Hold x20 sec
Single Leg Glute Bridge x12 ea.
Half Kneeling Upside KB Press x8 ea. side

B) For Time:
2000 m Row
*Start every 2 min with 50ft seal walk + 12 Push-ups

C) 4 Sets
Barbell Curl x15
rest 1 min
Quadruped Banded Kick Backs x12 ea.
rest 1 min

A) Coaches Choice Warm-Up

B) 4 Sets

Deadlift x1.1.1.1

rest 90 sec

Weighted Plank Hold x30 sec

rest 90 sec

C) 3 Rounds For Time:

400 m Run

12 Deadlifts (255/170)

A) Coaches Choice Warm-Up

B) Front Squat

5 @85%

4 @90%

3 @95%

2 @100%

2 @100%

*All percentages are based off of you 2RM

B) AMRAP In 7 Min Do:

5 Hang Power Cleans (135/95)

7 Bar Facing Burpees

9 Pull-ups

rest 6 min

AMRAP In 5 Min Do:

4 Hang Power Cleans

6 Handstand Push-ups

8 Games Standard Box Jumps(24″/20″)

A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea. Side

B)1 Set Of:
Ring Push-up Hold x3 Min (accumulated)
*everytime you break, perform 10 Strict Pull-ups
then do:
2 Sets
Wall Climb x3
Hollow Body Rock x20

C)3 Rounds For Time Of:
20 Squat Snatch (75/55)
15 DB Push Press (50/35)
10 Cal Assault Bike

A) Coaches Choice Warm-Up

B) For Time:
21-15-9 reps of:
Ring Push-up
Walking Lunge x2
then do:
21-15-9 reps of:
Cal Ski Erg
Squat Clean (65/45)

C) 3 Sets
Chinese Barbell Rows x15 @21×1
Overhead DB Hold x30 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
For Time:
500 m Row
50 DB Clean and Jerk (50/35)
50 DB Front Squat
200 Double Unders
500 m Row
35 DB Clean and Jerk
35 DB Front Squats
200 Double Unders
500 m Row
20 DB Clean and Jerk
20 DB Front Squats
200 Double Unders

A) Coaches Choice Warm-Up

B) 3 Rounds For Time Of:
10 DB Hang Squat Snatch, R (55/35)
5 Bar Muscle-up
10 DB Hang Squat Snatch, L
5 Bar Muscle-up

*Scale bar muscle-ups to banded bar muscle-up or pull-up x3

B) 3 Sets
Banded Knee Walk x15 steps ea. dir
Quadruped Lateral Leg Lift x20 ea
Single Leg KB Deadlift x12 ea. @2121

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Wide Stance Squat Hold x20 sec
Single Leg Glute Bridge x12 ea.
Half Kneeling Upside KB Press x8 ea. side

B) 1 Mile Run
300ft Sled Push (135/90 loaded)
2 Mile Assault Bike
500ft Farmers Carry (70/55)
100 Double Unders
300ft sled Push
500ft Farmers Carry

C)  3 Sets
Yoke Walk x50ft (Heavy)
Single Arm Overhead + Single Arm Farmers Carry x100ft ea. side
Lateral Sled Pull x50ft ea. side
*rest as needed between each set