WOD

A) 2 Sets
Hang Clean High Pull x10
Front Squat x5
Tall Clean x5
Hang Squat Clean x5
Run 400 m

B) For Time:
21-15-9 reps of:
Squat Clean (135/95)
Handstand Push-up
Pull-up

A) Coaches Choice Warm-Up

B) 3 Sets, ea. for time of:
750 m Row
rest 7 min

C) 3 Sets
Hip ext x15
Weighted Sit-up x15
Good Morning x25
Nose To Wall Hold x30-45 sec

A) 4 Sets
20 Sec Max Up-Downs
rest 20 sec
20 Sec Max Squat Broad Jump
rest 20 sec
20 Sec Plank Hold
rest 20 sec

B) AMRAP in 8 min of:
Run 400 m
30 Kettlebell Swing (55/35)
Run 400 m
20 Burpee Over Bar
Run 200 m
Max Clean and Jerk (155/105)
rest 8 min, then do:
For Time:
40 Pull-ups
35 Up-Downs
30 Deadlifts (155/105)
25 Toes To Bar

*Score total clean and jerks completed for first part and score time for second part.

C) 3 Sets
DB Lateral Raise + DB Front Raise x8
Bent DB Over Row x12

*Alternate between both movements to equal 1 completed rep.

A) Coaches Choice Warm-Up

B) 3 Sets of:
Kipping Pull-up x10-12 (Legs Straight)
Ring Push-up x8-12 @20×1
Hollow Rock x12-15

C) 3 Sets, ea for time of:
15 Cal Row
15 Ball Slams (20/15)
Rest 90 Seconds
20 Games Standard Box Jumps (24″/20″)
10 Thrusters (135/95)
Rest 90 Seconds

*Score each round at the completion of your last thruster. Include your first 90 second rest in your total time for each round.

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

B) Front Squat + Split Jerk
55% x3
65% x2
75% x1
85% x1
90% x1
95% x1

C) 4 Rounds for time of:
10 Push press (135/95)
20 Wall Balls (20/14)
50 Double Unders

A) Coaches Choice Warm-Up

B) 3 Sets of:
45 sec Max No Push-up Burpee
rest 1:15
45 sec Plank Hold
rest 1:15
45 sec Max Kettlebell Sumo Deadlift High Pull (70/55)
rest 1:15
45 sec Max Russian Twist w/med ball (20/14)
rest 1:15

A) Coaches Choice Warm-Up

B) In Teams of 2 Perform
“Partner Heavy DT”
5 Rounds of:
12 Deadlift (185/125)
9 Hang Power Clean
6 Shoulder To Overhead
*Partition the reps however you want between both athletes.

At the completiton of your 5 rounds do:
4 Sets of:
400 m Run (One partner rests while the other runs. Each athlete will do two 400m runs)

A) 2 Sets
High Knee x30 Feet
Butt Kicks x30 Feet
Skip x60 Feet
Squat Broad Jump x30 Feet
Dead Hang Pull-Up Hold x30 Seconds

B) Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.