WOD

A) 400 m Run
+
2 Sets
Front Rack In Place Lunge x5 ea. leg
Push Press x8
Gymnastic Kip x8
Ring Row x10

B) “Fran”
For Time:
21-15-9 reps of:
Thruster (95/65)
Pull-up

C) 3 Sets
Weighted Farmers Carry Box Step Over x6 (45/30)
Banded Tricep Pull Downs x30
Barbell Good Morning x10

A) Coaches Choice Warm-Up

B) 4 Sets
Nose To Wall Hold x30-45 sec
L-Hang x5.5.5
False Grip Kipping Ring Pull-up x5-8

C) 3 Sets, ea. for time of:
7 Single Arm Russian KB Swing, R
7 Single Arm Russian KB Swing, L
7 Single Arm KB Squat Clean, R
7 Single Arm KB Squat Clean, L
10 Games Standard Box Jumps (24″/20″)

A) 1 Set
150 m Row @70%
150 m Row @100%
250 m Row @70%
+
Frankenstein Walk x50ft
Broad Jump x50ft (For Distance)
Knee High Pulls x50ft
Broad Jump x50ft (For Speed, rebounding)
Inch Worm x25ft
Samson Stretch x25ft
Broad Jump x50ft (For distance and speed, rebounding)

B) 3 Sets, ea. for time of:
500 m Row
40 Walking Lunges
30 Pull-ups
20 Clean and Jerks (95/65)
rest 8 min

A) Coaches Choice Warm-Up

B) 3 Sets
Pull-up Negative x10 sec x3
GHD Sit-up x12-15
Ring Push-up x8-10 w/3 sec negative

C) For Time:
20 Toes To Bar
20 Wall Balls (20/14)
rest 2 min
For Time:
16 Toes To Bar
16 Wall Balls (20/14)
16 Sumo Deadlift High Pulls (95/65)
rest 2 min
For Time:
12 Toes To Bar
12 Wall Balls (20/14)
12 Sumo Deadlift High Pulls (95/65)
12 Push Press (95/65)
rest 2 min
For Time:
8 Toes To Bar
8 Wall Balls (20/14)
8 Sumo Deadlift High Pulls (95/65)
8 Push Press (95/65)
8 Overhead Squats (95/65)

*4 Scores at the end of the workout. Goal is To Sprint through each section.

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

B) 4 Sets
Overhead Squat x3 @75% of 1RM @34×1

C) 2 Sets, ea. for time of:
1,2,3,4,5 reps of:
Deadlift (315/205)
Burpee Box Jump Over (24″/20″)
rest 5 min

A) Coaches Choice Warm-Up

B) In Teams of 2 Perform:
800 m Farmers Carry (55/35) (walk together, you may alternate who carries as you please)
40 Burpee Box Jump Overs (24″/20″) (4 rep increments)
60 Deadlifts (225/155) (6 Rep increments)
80 Hang Power Cleans (135/95)
800 m Run (together)

A) 1 Set
High Knee x50 FT
Butt Kick x50 FT
Single Leg Broad Jump x25 FT ea. leg
Lateral Step Overs x25 FT ea. leg
Bear Crawl x50 FT
Crab Crawl x50 FT

B) “JERRY”
For Time:
Run 1 Mile
Row 2k
Run 1 Mile

A) Coaches Choice Warm-Up

B) 4 Sets
Pistol x8 ea. leg
Strict Handstand Push-up x6-8
Strict Toes To Bar x6-8

*Scale pistol to single leg step up w/ controlled negative. Scale Strict HSPU to Seated DB Press. Scale strict Toes To bar To Strict Leg Lifts.