WOD

A) Coaches Choice Warm-Up

B) 3 Sets of:
Strict False Grip Ring Pull-Up x5 Or Strict Pull Up x8
Alternating Single Arm Ring Press Outs AKA “Supermans” x6 ea. arm
GHD Sit-Up x15

C)2 Sets of:
AMRAP in 90 Sec of:
Row 350 meters
Max Clean & Jerk (135/95)
rest 90 sec
AMRAP in 90 Sec of:
25 Burpees
Max Chest To Bar Pull-ups
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
Front Squat @33×1 + Front Squat + Split Jerk x2 @80-85%

C) EMOM for 15 Min
Min 1 – Hang Squat Clean x3 @70-75% of 1RM Clean
Min 2 – Box Jump Over x10
Min 3 – Toes To Bar x10

A) Coaches Choice Warm-Up

B) 4 Sets
500 m Row
400 m Run
30 Walking Lunges
rest as needed

A) Coaches Choice Warm-UP

B) In Teams of 2 Perform:
4 Rounds of:
400 m Run
20 Push Press (95/65)
after 4 rounds, immediately start
4 Rounds of:
20 Toes To Bar
50 Kettlebell Swings (55/35)
*Only 1 athlete can work at a time. Each athlete must complete a full round of the given work before the next athlete may start their round.

A) 3 Sets
Hang Muscle Clean x5
Behind The Neck Push Jerk x5
Front Squat x5
Tall Clean x5

B) WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

A) Coaches Choice Warm-Up

B) 5 Sets
Turkish Get-up x2 ea. arm
rest 1 min
Weighted Anchored Sit-up x10-15
rest 1 min

C) 5 Sets, ea. for time of:
20 Cal Row
20 Box Step Over
rest 3 min

A) EMOM for 9 min do:
Min 1 – Jumping Jack x20 sec
Min 2 – Arch-ups x20 sec
Min 3 – Samson Stretch x6 ea. leg

B) “Squatting Annie”
For Time:
50-40-30-20-10 reps of
Double Unders
Sit-ups
Squats

A) Coaches Choice Warm-Up

B) 3 Sets of:
Seated Banded Muscle-up x5
Toes Through Rings x7-10
Bottom of Ring Dip Support x20 sec

C) 2 Sets
30 Sec Max Hang Power Snatch (95/65)
rest 30 sec
30 Sec Max Wall Balls (20/14)
rest 30 sec
30 Sec Max Goblet Step-up (55/35 KB)
rest 30 sec
30 Sec Max Row
rest 30 sec