WOD

A) Coaches Choice Warm-UP

B) EMOM For 12 Min Do:
Min 1 – Hanging Knee Raise Hold x15-20 sec
Min 2 – 1/4 Squat Overhead DB Hold x20-30 sec
Min 3 – Star Plank x20 sec ea. side

C) AMRAP In 12 Min Of:
3 Power Snatch (Rx115/75) (Rx+135/95)
5 Overhead Squats (Rx115/75) (Rx+135/95)
7 Pull-ups

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – 240ft Shuttle Sprint
Min 2 – Battle Rope x20 sec
Min 3 – Push-up x10 @21×1
Min 4 – Hanging Knee Raise Hold x20 sec
Min 5 – V-up x15
*Shuttle sprint is 20ft out, 20ft back, 40ft out, 40ft back x2

A) Coaches Choice Warm-Up

B) In Teams of 2 perform:
For Time:
100 Bear Complex (135/95)
*Every min starts with 3 syncro partner burpees
Bear complex = Power Clean + Front Squat + Shoulder to overhead + Back Squat + Shoulder to overhead
NO SQUAT CLEANS

A) Coaches Choice Warm-Up

B) Build To A Heavy Clean and Jerk in 5 sets or less.

C) “Fran”
For Time
21-15-9 Reps Of:
Thruster (95/65)
Pull-up

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) For Total Reps Do:
2:30 Max Cal Ski Erg
2:30 Max DB Box Step Up (Rx 25/15) (Rx+ 35/25)
rest 1 min
2:30 Max Cal Row
2:30 Max Wall Climb
rest 1 min
2:30 Max Cal Assault Bike
2:30 Max Double Under

*All box heights are set to 20″ for rx

C) 3 Sets
Knee Banded Glute Bridge x30
Barbell Curl x20

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) EMOM For 8 Min Do:
Odd – Bounding Single leg Broad Jump x6 ea. leg
Even – Squat Box Jump w/ step down x8

rest 1 min
EMOM For 5 Min Do:
Burpee w/ max Vertical Jump + Broad Jump x1x3

C) 22-16-10 Reps For Time Of:
Devil Press (Rx 25/15) (Rx+ 35/25)
Box Jump Over (24″/20″)

*Repeat workout

A) 2 Sets
Jump Rope x90 Sec
Pigeon Pose x30 sec ea.
PVC Close Grip Overhead Squat x10

2 Sets
Single Arm Overhead Lunge + Windmill x1x4 ea. side
Quadruped Thoracic Rotation x8 ea. side
Tabletop Hold x15-30 sec

B) EMOM For 12 Min Do:
Odd – Overhead Squat x3 @33×1
Even – Sled Push x100ft (Heavy)

C) 4 Sets
AMRAP In 3 Min Of:
350 m Row
15 Pull-ups
Max Wall Balls (20/15)
rest 3 min

A) Coaches Choice Warm-Up

B) 3 Sets
Banded Anti-Rotation Lunge Hold w/press x10-12 ea. side
Deadbugs x20

C) For Time:
21-15-9-15-21 Reps Of:
Power Clean (Rx 95/65) (Rx+ 115/75)
Push Press (Rx 95/65) (Rx+ 115/75)
200 m Run