WOD

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

B) 4 Sets
Overhead Squat x5 @70% of 1RM @52×1

C) 4 Rounds for time of:
12 Push Press (135/95)
24 Kettlebell Swings (55/35)
48 Double Unders OR 90 Single Unders

A) Coaches Choice Warm-up

B) 3 Rounds For Time of:
14 DB Box Step Over (35lb/25 ea. hand)
25 V-ups
50 Double Unders
rest 5 min after finishing 3 rounds, then do:
For Time:
500 m Row
800 m Run

A) Coaches Choice Warm-Up

B) In Teams of 4 Complete
For Time:
200 Cal Row
200 Hang Clean Thruster (95/65)
200 Push-ups
200 Kettlebell Swings (55/35)

*Partition the reps however you please. All none working members of the team must be holding a static hold of the following exercises while the working athlete completes repetitions. All static holds must start before the remainig athlete can begin their work.
Athlete 1 – Push-up Hold
Athlete 2 – Upright Sit-up Hold
Athlete 3 – Side Push-up Hold

*You may only change or rotate your static position upon the change of the working athlete.

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

B) “Regional Event 4”
For Time
21-15-9-6-3 reps of
Strict Handstand Push-up
Front Squat (185/125)
Burpee Over Bar

A) Coaches Choice Warm-Up

B) 4 Sets:
Strict Ring Dip x5-8
Hollow Rock x15 Seconds
PVC Arch Hold x30 Seconds

C) 3 Rounds for time of:
400 Meter Run
14 KB Windmills (7 ea. arm) (35/25)
150 Ft Crab Crawl

A) 2 Sets:
Hang Muscle Snatch x8
Behind the Neck Push Press x8
Samson Stretch x50 ft
Handstand Kick-ups x4 w. 3 second hold each rep

B) 2 Sets of:
AMRAP in 5 Min of:
5 Hang Power Snatch (135/95)
10 Push-Ups
10 Front Rack Lunges (135/95)
REST 5 MINUTES
AMRAP in 5 Min of:
10 Deadlifts (185/125)
15 Pull-Ups
20 Squats
REST 5 MINUTES

A) Coaches Choice Warm Up

B) 3 Sets of:
Strict Muscle-up x1-3 OR Seated Banded Strict Muscle-up x4-6
Strict Straight Leg Toes to Bar x6-8 OR Leg Lifts to 90 degrees
Pistol x4 ea. leg

C) 2 Sets for Total Time:
500 m Row
rest 2 minutes
20 Burpees
20 Box Jump Overs (24″/20″)
rest 2 minutes
50 Wall Balls (20/14)
rest 2 minutes

*Score Total Time including Rest

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) 3 Rounds for time of:
10 Overhead Squats (155/105)
30 Kettlebell Swings (55/35)
100 Double Unders