WOD

A) Coaches Choice Warm-Up

B) EMOM for 28 Min Do:
Min 1 – Double Under x20-30
Min 2 – Wall Climb x3
Min 3 – Stiff Legged Deadlift x12
Min 4 – V-up x12

C) 3 Sets
GHD Sit-up x15

A) With a Partner do:
30 sec Indoor Jog(Partner Holds Plank)
30 sec Indoor Jog(Partner Hold Squat)
30 sec Indoor Jog(Partner Hold Handstand)

*Only do each hold once. Once each partner has done the prescribed hold, move onto next movement.

B) For Time:
1000m Row
30 Games Standard Box Jumps (24″/20″)
30 Toes To Bar
rest 8 min
800m Run
20 Push Press (95/65)
20 Front Squat (95/65)
20 Push Jerk (95/65)

C) 3 Sets
DB Tricep Kick Backs x10 ea. arm (pause for 2 sec in extension on ea. rep)
Hollow Body Push-Up Hold x60 sec

A) Coaches Choice Warm-Up

B) 3 Sets of:
Kipping Pull-Up x10-12(Legs Straight)
Strict Toes To Bar x6-8 or Strict Hanging Knee Raise x15
Bottom of Dip Hold x15sec

C) 5 Sets, ea. for time of:
6 Hang Dumbbell Snatch ea. arm
8 Pull-Ups
12 Wall Balls (20/14)
rest 90 sec

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

B) 4 Sets
Clean From 2″ Below The Knee + Front Squat + Jerk x2 @75-85% of Clean and Jerk
*Build over the course of 4 sets

C) EMOM for 15 min do:
1 Squat Clean (75% of 1RM)
3 Burpee Over Bar
5 Push-ups

A) Coaches Choice Warm-Up

B) Every 4 mins. For 20 mins. complete:
400m Run
KB Sumo Deadlift High-Pull x15 (55/35)
Push-Up x15

A) Coaches Choice Warm-Up

B) 4 Rounds For Time of:
Kettlebell Swing x25 (55/35)
Squat x30
400m Run

A) Coaches Choice Warm-up

B) WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

A) Coaches Choice Warm-Up

B) EMOM for 21 min do:
Min 1 – Wall Climb x3-4
Min 2- Row x15/12 Cal
Min 3 – Step-up x14 (24″/20″)

C) 3 Sets
GHD Sit-up x15