WOD

A) 400 m Run
+
3 Sets, using and empty bar
Overhead Lunges x6
Good Morning x10
Bent Over Row x10

B) 3 Sets of
AMRAP in 5 min of:
5 Hang Power Snatch (135/95)
10 In Place Front Rack Lunges (135/95)
15 Kettlebell Swings (55/35)
20 Squats
rest 5 min

C) 3 Sets
Bent Over DB Lateral Raise x10
Pause for 2 sec at the top of every rep (Light)

A) Coaches Choice Warm Up

B) 3 Sets of:
Weighted Dip x4-6
Alternating Single Arm Ring Press Outs AKA “Supermans” x6 ea. arm
L-Sit Chin Over Bar Hold x10 sec OR Chin Over Bar Hold x10 sec (Use a chin-up grip)

C) 3 Sets for Total Reps:
In 30 Seconds do:
4 Burpee Box Jumps (24″/20″)
Max Push-Ups
Rest 30 Sec, then do:
In 30 Seconds:
12 Front Squats (95/65)
Max Hang Squat Clean (95/65)
Rest 30 Sec, then do:
In 30 Seconds:
12 Toes to Bar
Max Ball Slam (20/15)
Rest 30 Sec

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

B) 4 Sets
Front Squat x1 @33×1 + Split Jerk + Front Squat + Split Jerk @80-85%

C) Every 3 min for 15 min do:
8 DB Thrusters (35/25 ea. hand)
50 Double Unders
15 Pull-ups

A) Coaches Choice Warm-Up

B) EMOM for 21 Min do:
Min 1 – DB Snatch x5 ea. arm (should be TnG Reps)
Min 2 – Row x15/12 Cal
Min 3 – Goblet Box Step Over x10

A) Coaches Choice Warm-Up

B) In teams of 2 complete:
14 Rounds for time of:
10 Burpees
10 Squat Snatch (95/65)
10 Toes To Bar

At the completion of 14 rounds, complete:
100 Box Jump Overs (24″/20″)

*Only one athlete may work at a time. Each athlete must complete a full round before their partner can begin their round. Complete 14 rounds as a team (each athlete completes 7 rounds). For the Box Jumps, only one athlete may work at a time but you may partition the reps however you please.
**Score is total time to complete entire sequence.

A) 2 Sets
High Knee x30ft
Butt Kick x30ft
Skip x60ft
Squat Broad Jump x30ft
Dead Hang Pull-up Hold x30sec

B) Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

A) Coaches Choice Warm-Up

B) Every 3 Min for 21 Min do:
Row 10 Cal
10 Box Step Overs
4 DB Man Makers

*Man Maker = DB Push up + Renegade Row each arm + Squat Clean + Push Press

C) 3 Sets
Farmers Carry Lunge x8 steps

A) Row 500 m
+
PVC Pass Through x10
PVC OHS x10
Barbell Front Squat x10
Barbell Thruster x10
Barbell Power Clean and Push Press x5
+
6 Minutes of Overhead Squat Mobility

B) AMRAP in 10 Min of:
10 Overhead Squat (95/65)
20 Kettlebell Swings (55/35)
50 Double Unders
rest 5 min
AMRAP in 8 Min of:
15 Power Clean and Push Press (95/65)
15 Wall Balls (20/14)

C) 3 Sets
DB Powell Raise x8 ea. arm (light)