WOD

A) Coaches Choice Warm-up

B)3 Rounds for time of:
800 m Run
rest 1 min
40 Walking Lunges
rest 1 min
75 Double unders
rest 1 min

*Incorporate rest into total time.

C)EMOM for 12 min do:
Min 1 – Nose To Wall Hold x20 sec
Min 2 – Squat Hold x30 sec
Min 3 – Floor L-Sit Hold x20 sec

A) Coaches Choice Warm-up

B) For Time:
1000 m Row
30 Power Snatch (115/80)
800 m Run
20 Front Squats (115/80)
20 Push press (115/80)
40 Burpees
10 Clean and Jerks (115/80)

A) 2 Sets
Single Arm Overhead DB/KB Walk x100ft ea. arm
Wall Climb x3
Single Leg, Single Arm KB Deadlifts x10 ea. leg

B) “Nate”
AMRAP in 20 Min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70)

*Scale 1 Muscle-ups = 3 False Grip Ring Rows + 3 Push-ups

*Scale Handstand Push-up to seated DB Press

A) Coaches Choice Warm-Up

B) 4 Sets
Single Arm Standing DB Press x8 ea. arm
Farmers Carry x200ft (70/55)

C) 3 Sets, ea. for time of:
500 m Row
50 Double Unders
15 Weighted Overhead Plate Step-ups (45/25)

A) Coaches Choice Warm-Up

B) 3 Sets
Straight Leg Kipping Pull-up x8-10
Ring Support Hold x20-30 sec

C) AMRAP in 3 min of:
400 m Run
Max Burpee
rest 3 min
AMRAP in 3 min of:
400 m Run
Max Kettlebell Swing (55/35)
rest 3 min
AMRAP in 3 min of:
400 m Run
Max Goblet Squat (55/35)
rest 3 min
AMRAP in 3 min of:
400 m Run
Max Kettlebell Sumo Deadlift High Pull (55/35)

*Score total reps completed

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

B) 4 Sets
Overhead Squat x5 @80% of 1RM @42×1

C) For Time:
20-18-16-14 reps of:
Alternating Overhead In Place Lunge (95/65)
Toes To Bar
Push-up

A) Coaches Choice Warm-Up

B) EMOM for 24 min do:
Min 1 – Man Maker x4 (45/35)
Min 2 – Double Under x35
Min 3 – KB Sumo Deadlift High Pull x15 (55/35)
Min 4 – Alternating Back Rack Jumping Lunges x6 ea. leg (95/65)

C) 3 Sets
Weighted Plank x60 sec
10 Sec Push-up Negative x4