WOD

A) Coaches Choice Warm-up

B) AMRAP In 20 Minutes Of:
200 m Farmers Carry
400 m Run
14 Lateral Box Step Overs (24″/20″)
10 Handstand Push-ups

C) 3 Sets
Sorensen Hold x30 sec
rest 1 min

A) Foam Roll x4 min
+2 Sets
PVC Figure Eights x4 ea. direction
Single Leg DB Romanian Deadlift x10 ea. leg
+
2 Sets (Unbroken)
High Knee x50ft + Sprint x50ft + Side Shuffle x50ft ea. side + Sprint x50ft
rest 1 min between ea. set

B) 4 Sets for total reps:
30 Sec Max DB Hang Power Clean (55/35)
rest 30 sec
30 Sec Max Push-up
rest 30 sec
30 Sec Max Sled Sprint (90/70)
rest 30 sec

A) Coaches Choice Warm-up

B) 3 Sets
False Grip Ring Row Pull Hold x20-30 sec
Nose To Wall Hold x30-45 sec
Barbell Sit-up x15

C) EMOM For 21 Minutes Do:
Min 1 – Back Squat x4 @70%
Min 2 – Cal Row x12/10
Min 3 – 30 Sec Max Double Under

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4

B) Every 90 Sec For 15 Minutes (10 sets) Do:
Hang Snatch High Pull x3 + High Hang Power Snatch x2 @60-70% of 1RM Power Snatch

*If you do not have a 1RM, build to a heavy set over the course of 15 minutes.

C) Climb The Ladder As High As Possible In 15 Minutes:
2 Snatch Grip Deadlift (135)
1 Hang Power Snatch
1 Overhead Squat
2 Burpee Box Jump Overs(24″/20″)

4 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
4 Burpee Box Jump Overs

6 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat
6 Burpee Box Jump Over
etc…

*Score is total reps completed.

A) Coaches Choice Warm-up

B) 5 Sets ea. for time:
20 Kettlebell Swings (55/35)
15 Barbell Sit-ups
10 Squat Box Jumps
200 m Run
rest 2 min

A) Coaches Choice Warm-up

B) In Teams of 2 Perform:
AMRAP in 10 Min of:
2 Alternating DB Snatch (55/35)
2 Front Squat (135/95)
4 Alternating DB Snatch
4 Front Squat
6 Alternating DB Snatch
6 Front Squat
etc…
Climb the ladder as high as possible in 10 min.
rest 2 min, then do:

In Teams of 2 Perform:
AMRAP in 10 Min of:
500 m Row
20 Clean and Jerks (95/65)

A) EMOM for 9 Min Do:
Min 1 – 150ft High Knee Jog
Min 2 – Lateral Lunge x8 (4 ea. side)
Min 3 – Hang Muscle Clean x7

B) “Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

*If you cannot perform muscle-ups, do 15 Pull-ups + 15 Ring Push-ups ea. round

A) Coaches Choice Warm-up

B) Every 6 Min For 24 Min Do:
400 m Run
10 Farmers Carry Walking Lunges (70/53)
12 Ball Slam (20/15)

C) 3 Sets
Hip Extension x15
Sled Push x100ft