WOD

A) Coaches Choice Warm-up

B) 5 Sets
Airdyne x20 sec Max Cal
Slam Ball x15
Push-up x15
rest 3 min

*Score total cal airdyne and score fastest and slowest time for the entire round.

A) Coaches Choice Warm-Up

B) In Teams of 2 Perform:
AMRAP in 6 min of:
1 Rope Climb
8 Kettlebell Push Press ea. arm
rest 2 min

AMRAP in 6 min of:
10 Cal Row
10 Alternating Pistols
rest 2 min

AMRAP in 6 min of:
10 Pull-ups
10 Overhead Squats (95/65)
rest 2 min

AMRAP in 6 min of:
25 Double Unders
14 Goblet Walking Lunges (55/35)

*Only 1 athlete can work at a time. Each athlete must complete a full round of the AMRAP before the other athlete may start their round. Score total rounds completed in each section, alternating 1 round per athlete.

A) 3 Sets
Hang Muscle Clean x5
Behind The Neck Push Jerk x5
Overhead Squat x5
Snatch Balance x5

B) AMRAP in 7 min of:
3 Clean and Jerk (135/95)
3 Toes To Bar
6 Clean and Jerk
6 Toes To Bar
9 Clean and Jerk
9 Toes To Bar
etc…

rest 3 min, then do:
For Time
50 Wall Balls (20/14)
50 Games Standard Box Jumps (24″/20″)
75 Kettlebell Swings (55/35)

A) Coaches Choice Warm Up

B) Every 90 Seconds for 6 Minutes (4 Sets) do:
Back Squat x8 @50%

C) 5 Sets not for time of:
Overhead Double Kettlebell Walk x100ft
Side Plank x30 sec each side
Death March x50ft

A) 2 Sets
Pass Throughs x10
Samson Stretch Lunge x10
Hollow Rock x10
Seal Walk x25ft

*Use metal plate on feet for seal walk

B) AMRAP in 7 min of:
3 Hang Squat Snatch (135/95)
5 Overhead Squats
7 Burpee Over Bar
rest 5 min
For Time:
21-15-9 reps of
Overhead In Place Lunge (95/65)
Ring Dip

A) Coaches Choice Warm Up

B) 3 Sets Of:
Ring Kip + Pull x5
Bottom of Ring Dip Hold x20 sec
Chin Over Bar Hold x10-20 sec

*Scale ring kip + pull to kipping pull-up

C) 5 Sets for Total Reps of:
30 Sec Max Wall Ball (20/14)
rest 30 sec
30 Sec Max Cal Row
rest 30 sec
30 Sec Max Push Press (95/65)
rest 30 sec
30 Sec Max Double Unders
rest 30 sec

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

B) 2 Sets of:
Hang Clean x2 + Split Jerk x2 @85%

2 Sets of:
Hang Clean + Split Jerk @90%

C) 5 Rounds for time of:
10 Deadlifts (225/155)
10 Pull-ups
10 Box Jump Overs (24″/20″)

A) Coaches Choice Warm-up

B) 4 Sets
Slam Ball x30 sec Max Effort
rest 2 min
Row x30 sec Max Effort
rest 2 min
Wall Ball x30 sec Max Effort
rest 2 min