WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
10 Rounds Of:
21 Wall Balls (20/15)
15 Hang Power Snatch (75/45)
*Only 1 athlete works at a time. Each athlete must complete a full round before the next athlete can start. Each person will complete 5 rounds.

then do:

10 Rounds Of:
10 Burpees
10 Clean and Jerk (95/65)
*Only 1 athlete works at a time. Each athlete must complete a full round before the next athlete can start. Each person will complete 5 rounds.

A) Coaches Choice Warm-Up

B) Every 2 Min For 12 Min Do
Clean + Front Squat + Jerk
*Building for first 4 sets. Must stick with 4th set weight for final 2 sets.

C) 5 Rounds For Time Of:
12 Deadlifts (135/95)
9 Front Squats (135/95)
6 Push Press (135/95)

A) Foam Roll x2-3 min
+
2 Sets
Lateral Lunge x14 (7 ea.)
Side Lying Full Arm Circle x5 ea. side
+
2 Sets
Wall Squat x10
Plate Circles x10 ea. direction

B) 4 Min Max Cal Assault Bike
rest 30 sec
4 Min Max Cal Ski Erg
rest 30 sec
4 Min Max DB Man Maker (35/20)
rest 30 sec
4 Min Max Burpee Sit-ups
rest 30 sec

*Perform a 100ft farmers carry during every 30 sec rest (70/53)

*The db in the video is used to help people create momentum to sit forward out of the sit-up. It is not mandatory for the movement but with assist people that need help.

C) 3 Sets
Single Arm DB Bench Press x15 ea.
Single Arm Bent Over DB Row x15 ea.

A) Coaches Choice Warm-Up

B) For Time:
2001m Row or run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pull-ups
11 Power Cleans (135/95)
11 Handstand Push-ups
11 Kb Swings (70/55)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (135/95)
2001m row or run

*If you start with a run you will row for the end and vice versa.

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 10 Min Do:
Odd – Overhead Squat x4 @33×1
Even – Wall Squat Hold x20-30 sec

C) Every 6 Min For 18 min Do:
20 DB Front Rack In Place Lunges (50/35)
30 Push-ups
40 Cal Row

rest 2 min after final set, then do:
2 Sets
AMRAP In 4 Min Of:
50 Double Unders
10 DB Burpee Step-ups (50/35)
50 Double Under
10 Double DB Snatch (50/35)
rest 4 min

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Min 1 – Double DB 90 Degree Press Hold x30 Sec
Min 2 – Seated Upright PVC Banded Row x20
Min 3 – Seated DB Press x12

C) For Time:
500 m Row
75 Pull-ups
500 m Row
150 Squats
500 m Row

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Sled Push x100ft + Sprint x100ft
Min 2 – Double Under x25-50
Min 3 – V-up x15
Min 4 – DB Bear Crawl x100ft (50/35)
Min 5 – Nose To Wall Hold x30 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
For Time:
800 m Partner Run
70 Devil Press (50/35)
70 Deadlifts (155/105)
400 m Partner Run
50 Burpee Box Jump Overs
50 Deadlifts (185/125)
800 m Partner Run
30 Man Makers (50/35)
30 Deadlifts (225/145)