WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Single Leg Box Jump x5 ea. leg
DB Bounding Vertical Jumps x30
Wall Squat x30 sec

C)  AMRAP In 12 Min Of:
100ft Sandbag Chest Carry x100ft
200ft Farmers Carry
100ft Seal Walk
200ft Plate Push

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
50 Burpee Box Jump Overs (24″/20″)
1000 m Row
100 Alt. DB Snatch (50/35)
3 Mile Assault Bike
50 Burpee Box Jump Overs

*Alternate athletes however you please. Only 1 athlete can work at a time.

A) Coaches Choice Warm-Up

B) “Badger”
3 Rounds For Time Of:
30 Squat Cleans (95/65)
30 Pull-ups
800 m Run

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:
30 Cal Ski Erg
40 Kettlebell Swings (53/35)

C) Every 2 Min For 10 Min Do:
Half Kneeling Landmine Press x8 ea. side
GHD Sit-up x12

rest 1 min

Every 2 Min For 10 Min Do:
Double KB Bent Over Row x15
Weighted Glute Bridge x20

rest 1 min

Every 2 Min For 10 Min Do:
DB Bear Crawl x50ft (moderate)
Goblet Lateral Lunge x10 ea. side

A) Coaches Choice Warm-Up

B) 4 Sets
Deadlift Rack Pull x5
*Bar should start from above the knee

C) 4 Rounds For Time Of:
10 Deadlifts (155/105)
8 Hang Power Clean
6 Front Squat
4 Shoulder To Overhead

A) Coaches Choice Warm-Up

B) 3 Sets
Dead Stop Front Squat x1.1.1

3 Sets
Front Squat x3 @42×1 @85% of 2RM

C) 3 Sets, Ea. For Time Of:
25/20 Cal Assault Bike
15 Single Arm DB Push Press, R (50/35)
15 Single Arm DB Push Press, L
15 Toes To Bar
rest 6 min

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.

B) 3 Sets
Uneven Push-up x6-8 ea. side
Dragon Flag Hold x15-30 sec
False Grip Ring Hang x10-15 sec

C) For Time:
2,4,6,8,10 Reps Of:
Overhead Squat (135/95)
Burpee Over Bar
rest 5 min
For Time:
30 Wall Ball (20/14)
15 Cal Row
20 Wall Ball
15 Cal Row
10 Wall Ball
15 Cal Row

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Seal Walk x50ft
Min 2 – Ski Erg x30 sec
Min 3 – Strict Pull-up x10
Min 4 – Russian Kettlebell Swing x15 (70/53)
Min 5 – Lateral Lunge x18 (9 ea. side)