WOD

A) Coaches Choice Warm-up

B) 3 Sets
Bent Over Row Hold x20 sec (as heavy as possible)
Straight Leg Toes To Bar x6-8
Ring Push-up x10-12

C) 4 Sets, ea. for time of:
10 Pull-ups
15 Power Cleans (95/65)
5 Burpee Over Bar
rest 4 min

*Power cleans should be unbroken..

A) 3 Sets
Wall Squat x5
Sotts Press x5
Overhead Lunge x10
Nose To Wall Hold x20 sec

B) In 15-20 minutes Establish A 1RM Overhead Squat

C) AMRAP in 5 min of:
5 Overhead Squats (135/95)
6 Toes To Bar
rest 1 min
AMRAP in 5 min of:
4 Power Snatch (115/75)
12 Kettlebell Swings (53/35)

A) Coaches Choice Warm-up

B) 5 Sets
30 Sec Max Ball Slam (20/15)
rest 1 min
30 Sec Max Row
rest 1 min
30 Sec Max Weighted Box Step Over (24″/20″)
rest 1 min
30 Sec Max Alt Renegade Row (35/20)
rest 1 min

A) Coaches Choice Warm-up

B) In Teams of 4 Complete:
AMRAP in 10 Min of:
3 Rope Climbs
40 Front Squat (135/95)
rest 5 min
AMRAP in 10 Min of:
400 m Group Run
40 Push Press (135/95)

A) 3 Sets
Single Leg Barbell Stiff Legged Deadlift x6 ea. leg
Front Rack Stretch x30 sec
Reverse Lunge x6 ea. leg
Wall Squat x5 @52×1

B) “Elizabeth”
For Time
21-15-9 reps of
Squat Clean (135/95)
Ring Dip
rest 10 min
For Time:
500 m Row
30 Burpee Broad Jumps

A) Coaches Choice Warm-up

B) 3 Sets
Ring Dip x8-10
Behind The Neck Snatch Grip Press x10
Single Leg Glute Bridge x10 ea. leg

C) 10 Rounds of:
20 Sec Max Lateral Bar Hops
rest 10 sec
20 Sec Max Kettlebell Hang Sumo High Pull (53/35)
rest 10 sec
20 Sec Max Overhead Box Step Over (24″/20″)
rest 10 sec
20 Sec Max Hollow Rock
rest 10

A) 3 Sets
Banded Glute Lateral Walk x30ft ea.
Standing Banded Single Arm Rows x15 ea.
Samson Stretch x30ft
Nose To Wall Hold x20 sec

B) For Time:
30 Wall Balls (20/15)
rest 1 min
30 Games Standard Box Jumps (24″/20″)
rest 1 min
30 Push Press (95/65)
rest 1 min
30 Ball Slams (20/15)
rest 1 min
30 Cal Row

*Score total time including rests.

A) Coaches Choice Warm-up

B) 3 Sets
Wide Grip Strict Pull-up x5-7 (add weight if possible)
False Grip Bar Hang x10sec
Overhead Double KB/DB Sit-ups x15

*Scale false grip bar hang to false grip ring row hang.

C) 5 Sets ea. for time:
10 Deadlifts (185/125)
16 KB Snatch, 8 each arm (53/35)
rest 3 min