WOD

A) 2 Sets
Wall Climb x2-3
Samson Stretch x50ft
200 m Jog

B) 2 Sets, ea. for time of:
40 Pull-ups
50 Shoulder to Overhead (95/65)
60 Kettlebell Swings (55/35)
rest 8 min

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

B) 4 Sets
Overhead Squat x4 @75% of 1RM @43×1

C) 5 Rounds for time of:
2 Bear Complex (185/125)
Run 200m
10 Toes To Bar

*1 Bear complex = Power clean + Front Squat + Shoulder to overhead + Back Squat + Shoulder to overhead from behind the neck.

A) Coaches Choice Warm-Up

B) 5 Sets of:
30 Sec Max Sled Sprint (light weight)
rest 90 sec
30 Sec Farmers Carry Hold (70/55)
rest 90 sec
30 Sec Max No Push-up Burpee
rest 90 sec
30 sec Max Push-up
rest 90 sec

A) Coaches Choice Warm-Up

B) 4 Min Max Thrusters (135/95)
rest 2 min
4 Min Max Rope Climb
rest 2 min
4 Min Max Row
rest 2 min
4 Min Max DB Hang Clean and Push Press (45/30)
rest 2 min
4 Min Max Pistol

A) 3 Sets
DB Push Press x8 ea. arm
Single KB Deadlift x10 ea. leg
Lateral Overhead PVC Lunge x8 ea. leg

B) “NANCY”
5 Rounds for Time:
400 m Run
15 Overhead Squats (95/65)

A) Coaches Choice Warm-Up

B) 4 Sets
GHD Sit-up x10-15
Sled Push x200ft
Banded Good Morning x25

C) 3 Sets , ea. for time of:
Row 500 m
20 DB Renegade Rows
20 Front Rack KB Walking Lunges (25 x2/15 x2)
rest 3 min

A) 3 Sets
Single Leg KB Stiff Legged Deadlift x8 ea. leg
Hang Muscle Clean x8
Samson Stretch + Spider Lunge x10
DB Push Press x8

B) AMRAP in 16 Min of:
5 Clean and Jerks (135/95)
10 Pull-ups
15 Deadlifts (135/95)

A) Coaches Choice Warm Up

B) 3 Sets of:
False Grip Ring Pull-up Hold x10-15 sec
Straight Leg Kipping Toes to Bar x8-10
KB Windmill x4 ea. arm

C) On a continuously running clock perform:
AT 0:00 START:
For Time:
21-15-9 Reps of:
Game Standard Box Jumps (24″/20″)
Squats
AT 3:00 DO:
For Time:
15-12-9
Push-ups
Kettlebell Swings
AT 6:00 DO:
For Time:
12-9-6
DB Thrusters (35/25)
Burpees
Rest till the clock hits 10:00 and start from the top, starting each portion every 3 minutes.

* Score is each sections total time for both rounds. Example: if it took 1:20 to do the 21-15-9 the first round and 1:40 to do it the second round, your first score would be 3:00. At the end of the workout you will have 3 scores, one for each section.