WOD

A) Coaches Choice Warm-up

B) 2 Sets
In Teams of 2 Perform:
AMRAP in 6 min of:
10 Games Standard Box Jump (24″/20″)
15 Squats
rest 1 min
AMRAP in 6 min of:
10 Push Press (95/65)
15 Sit-ups
rest 1 min
AMRAP in 6 min of:
2 Man Makers
10 Kettlebell Swings (55/35)
rest 1 min

*Only 1 athlete may work at a time. For The First time through each sequence, the non working athlete must perform a dead hang on the pull-up bar for the working athlete to complete reps. The second time through each sequence, the non wokring athlete must hold a push-up position for the working athlete to complete reps. You may alternate athletes however you please.

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

B) In 15-20 minutes Establish A 1RM Snatch

C) “Amanda”
For Time
9-7-5 Reps of
Muscle-up
Squat Snatch (135/95)
rest 5 min, then do:
EMOM for 12 Min
Min 1 – Hang Squat Snatch x3
Min 2 – Bar Facing Burpee x10
Min 3 – Double Under x25-35

*Scale Muscle-up to Chest To Bar Pull-ups + Dips or Push-ups for the same rep scheme

A) Coaches Choice Warm Up

B) 4 Sets
Back Squat x5 @55-65% @24×1

C) 4 Sets Each for Time of:
15 Calorie Row
15 Double Kettlebell Deadlifts (55/35)
Rest 3 Minutes

A) 2 Sets
Samson Stretch Lunge x10
Hollow Rock x10
Crab Walk x50ft
Gymnastic Kip x10

B) AMRAP in 8 Min of:
Climb The Ladder As High As You Can
1 Shoulder To Overhead (135/95)
1 Toes To Bar
2 Shoulder To Overhead
2 Toes To Bar
3 Shoulder To Overhead
3 Toes To Bar
etc…..
rest 5 min, then do
For Time:
25 Thrusters (95/65)
50 Burpee Over Bar
25 Thrusters
100 Double Unders

A) Coaches Choice Warm-Up

B) 3 Sets of:
Ring Support Hold x20-30 sec
Toes Through Rings x7-10
Wide Grip Chin Over Bar Hold x10-15 sec

C) 2 Sets of
AMRAP in 1 min of:
3 Deadlifts (225/145)
4 Games Standard Box Jumps (24″/20″)
rest 1 min

AMRAP in 1 min of:
Max Cal Row
rest 1 min

AMRAP in 1 min of:
10 Push-up
10 Goblet Squat (55/35)
rest 1 min

AMRAP in 1 min of:
10 Push-ups
14 Jumping Lunges

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

B) 5 Sets
Front Squat x2 + Jerk @90% of C&J

C) AMRAP in 12 Min of:
5 Overhead Squats (155/105)
8 Kettlebell Swings (55/35)
11 Chest To Bar Pull-ups

A) Coaches Choice Warm-up

B) For Time(s):
200 m Row
rest 1 min
400 m Row
rest 2 min
600 m Row
rest 3 min
800 m Row
rest 4 min
1000 m Row
rest 5 min

A) Coaches Choice Warm-Up

B) In Teams of 2 Complete:
AMRAP in 8 Min of:
Max Calorie Row

Rest 3 Minutes

AMRAP in 8 Min of:
4 Rope Climbs
20 Push Press (135/95)

Rest 3 Minutes

AMRAP in 8 Min of:
6 Man Makers (53/35)
40 Goblet Squats (53/35)

*You may partition the reps however you choose between you and your partner…
**Scale 4 Rope Climbs to 15 Pull-ups