WOD

A) Coaches Choice Warm-Up

B) Every 7 min for 28 min do:
800 m Run
15 Wall Ball (20/15)
14 DB Hang Power Clean

A) Coaches Choice Warm-Up

B) In Teams of 4
Row 4000 m (500 m increments)
then do:
3 Rounds for time of:
50 Back Squats (155/105)
70 Games Standard Box Jumps (24″/20″)
90 V-ups

*You may partition the reps however you please. All Non working athletes must maintain a Push-up hold for reps to be completed by working athlete.

A) 3 Sets
Gymnastic Kip x10
Hollow Body Rock x15 sec
Samson Stretch x50ft
+
4-6 min of Shoulder/Hip Mobility

B) “ANGIE”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

*Scale to 75 or 50 reps per movement

C) Row 1000 m as a cool down

A) Coaches Choice Warm Up

B) 4 Sets
L-Sit x10.8.6
Weighted Bulgarian Lunge x8 ea.leg
Banded Scap Pulls x30

C) EMOM for 12 min do:
Min 1- Row x17/14 cal
Min 2- Single Leg Box Jump x6 ea. leg
(choose a height)
Min 3- KB Front Rack Squat x12
Min 4- Ring Push-up x12

A) EMOM for 12 minutes do:
Min 1: 50 ft shuttle sprint x200ft
Min 2: Hang Muscle Clean x10
Min 3: Front Squat x5 + Burpee x5

*use an empty barbell

B) 2 Sets
AMRAP in 8 min of:
30 Toes To Bar
30 Wall Balls (20/14)
30 Clean and Jerks (95/65)
rest 8 minutes

*Score total reps completed between both rounds

A) Coaches Choice Warm Up

B) 3 Sets of:
Kipping Pull-up x10-12 (Legs Straight)
Ring Dip Hold x10-20 sec
Handstand Hold x45 sec

C) 2 Sets of:
AMRAP in 2 min of:
6 Alternating DB Power Snatch (55/35)
15 Squats
rest 2 minutes
AMRAP in 2 min of:
Row 20 Cal
Max Push Press (95/65)
rest 2 minutes
AMRAP in 2 min of:
5 Sumo Deadlift High Pulls (95/65)
12 Lateral Bar Jumps

A) 2 Sets, with an empty bar do:
10 Thrusters
5 Jerk Dips
5 Split Press
5 Split Jerk

B) In 15-20 Minutes Establish A 1RM Clean and Jerk

C) 5 Rounds for time of:
5 Thrusters (155/105)
6 Burpee Box Jump Overs (24″/20″)
7 Chest To Bar Pull-ups

A) Coaches Choice Warm-up

B) In Team of 3 Perform:
150 Power Snatch (75/45)
150 Toes To Bar
150 Thrusters (75/45)
500 Double unders

*Partition the reps however you please between all 3 athletes. Only 1 athlete can work at a time. You must complete all repetitions at 1 movement before moveing on to the next movement.