WOD

A) 2 Min Assault Bike @60%

+ 2 Sets Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal walk x 30ft

B)AMRAP In 8 Min Of:
30 Cal Ski Erg
with remaining time do:
25 Double Unders
100ft Sled Push (135/90)

rest 2 min

AMRAP In 6 Min Of:
24 Cal Ski Erg
with remaining time do:
25 Double Unders
10 Burpees

rest 2 min

AMRAP In 4 Min Of:
18 Cal Ski Erg
with remaining time do:
25 Double Unders
10 V-ups

C) 3 Sets
DB Bench Press x15
Landmine Bent Over Row x15
Russian Twist x30

A) Coaches Choice Warm-Up

B) 5 Sets

Deadlift x2

*Building

C) AMRAP In 14 Min Of:

5 Deadlifts (80% of 2RM)

9 Handstand Push-ups

13 Pull-ups

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:

Min 1 – Ring Push-up x6 @31×1

Min 2 – Rope Climb x1-2

Min 3 – Hollow Body Rock x15-20

C) For Time:

100 Wall Balls (20/14)

50 Alt. DB Snatch (50/35)

25 Shoulder To Overhead (155/105)

A) 2 Sets
Banded Abduction Shoulder Rotation x10 ea.
Banded Adduction Shoulder Rotation x10 ea.
Scap Push-ups x10
Scap Wall Slides x10 @3131
+
2 Sets
Single Arm DB Press x8 ea.
Push-up x10

B) In 15-20 Minutes Establish A 3RM Bench Press

C) 4 Sets
20 Sec Max Alt. Jumping Lunges
rest 10 Sec
20 Sec Max Cal Row
rest 90 sec
20 Sec Max Hang Power Clean
rest 10 sec
20 Sec Max Cal Ski
rest 90 sec

A) Coaches Choice Warm-Up

B) On A Continuosly Running Clock Perform:
8 Sets
20 Sec Max Burpee
rest 10 sec
20 Sec Max Ski Erg
rest 10 sec
20 Sec Max Ab Flutter Kicks
rest 10 sec
20 Sec Max Ring Rows
rest 10 sec

At the 20:00 min mark do:
3 Mile Bike

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform:
5 Min Max Sled Push (alt. every 50 ft)
5 Min Max Cal Assault Bike (alt. every 10 cal)
5 Min Max GHD Sit-up (alt. every 10 GHD’s)
5 Min Max Cal Row (alt every 10 Cal)
5 Min Max Rope Climb (alt. every rope climb)

A) Coaches Choice Warm-Up

B) EMOM For 10 Min Do:
Clean x 1

*Build each set.

C) “Elizabeth”
For Time:
21-15-9 reps of:
Squat Clean (135/95)
Ring Dip
rest 5 min
For Time:
1000 m Row

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) For Time:
800 m Run
30 Walking Lunges
400 m Run
30 Farmers Carry Walking Lunges (35/25 ea hand)
200 m Run
30 Overhead Walking Lunges (45/25 lb plate)

C) 3 Sets
Abdominal Crunches x20 sec
rest 40 sec
Glute Bridge x20 sec
rest 40 sec
Banded Tricep Pull Down x20 Sec
rest 40 sec