WOD

A) Coaches Choice Warm-up

B) 5 Sets
Push Jerk + Split Jerk + Overhead Hold x10 sec x1x3

C) AMRAP In 8 Min Of:
18 Wall Balls (20/15)
5 Clean and Jerk (185/120)
rest 1 min
AMRAP In 8 Min Of:
15 Toes To Bar
3 Clean and Jerk (205/135)
rest 1 min
AMRAP In 8 Min Of:
12 Cal Row
1 Clean and Jerk (225/145)

Part A Warm Up

Coaches Choice

Part B

3 Sets
Dead Stop Front Squat x1.1.1
3 Sets
Front Squat x2 @53×1 @85% of 2RM

Part C

4 Sets, Ea. For Time Of:
350 m Ski Erg
12 DB Box Jump w/step down (25lb ea. x24″ / 15lb ea. x20″)
10 Front Squats (155/105)
rest 5 min

A) Coaches Choice Warm-Up

B) 5 Rounds For Time Of:
4 DB Man Makers (35/20)
35 Double Unders
4 Burpee Box Jumps (24″/20″)
20 Squats

C) 3 Sets
Banded Scap Pulls x30
Glute Bridge DB Bench Press x10
Pallof Press x10 @2121

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
6 Min Max Cal Ski Erg (30 sec increments)
rest 1 min
AMRAP In 6 Min Of:
100ft Sled Push (135/90 loaded)
6 Burpees
(alternate athletes every completed round)
rest 1 min
6 Min Max Cal Assault Bike (30 sec increments)
rest 1 min
AMRAP In 6 Min Of:
3 Hang Squat Snatch (135/95)
5 Overhead Squats (135/95)
(alternate athletes every completed round)

A) Coaches Choice Warm-Up

B) For Time:
27-21-15 Reps Of:
Clean and Jerk (115/75)
Cal Row
Games Standard Box Jump (24″/20″)

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) 5 Sets Ea. For Time Of:

400 m Run

20 Kettlebell Swings

rest 3 min

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

A) Coaches Choice

B) Every 90 Sec For 9 Min (6 sets) Do:
Power Clean x1.1
*Building

At The 9:00 Min Mark Do:

AMRAP In 3 Min Of:
Power Clean x Max Reps @80% of todays max

At The 12:00 Min Mark Do:

2 Rounds For Time Of:
25 Wall Balls (20/14)
15 Cal Assault Bike
7 Power Cleans @80% of todays max

C) 3 Sets
Banded Leg Extension x15 ea. leg
Seated DB Shoulder Rotation x10 ea. @2121

A) Coaches Choice

B) 4 Sets
Front Squat x3 @42×1 @85% of 2RM

C)AMRAP In 5 Min Of:
18 Push Press (95/65)
14 Back Rack Lunges (95/65)
10 Pull-ups
rest 5 min
AMRAP in 5 Min Of:
12 Push Press (115/75)
10 Front Squats (115/75)
8 Pull-ups
rest 5 min
AMRAP In 5 Min Of:
8 Push Press (135/95)
8 Back Squats (135/95)
8 Pull-ups