WOD

A) EMOM for 12 min do:
Min 1 – High Knee 50ft + Butt Kick x50ft
Min 2 – Box Jump x1.1.1.1
Min 3 – Plate Ground To Overhead x10

B) In 15-20 Minutes Establish a 3RM Thruster

C) For Time:
“Fran”
21-15-9 reps of:
Thruster (95/65)
Pull-up

A) Coaches Choice Warm Up

B) EMOM for 35 Minutes do:

Min 1: Cal Row x12/10
Min 2: Nose to Wall Hold x30 sec
Min 3: Single Leg Box Jump x4 ea. leg (Choose a height)
Min 4: Ring Dip x6-10
Min 5: Double Kettlebell Bent Over Row x10

A) 2 Sets
Row 500 m
Groiner Stretch x30 sec ea. side
Wall Squat x10

B) 2 Sets, ea. for time of:
20 Front Squats (135/95)
30 Push-ups
40 Wall Balls (20/15)
50 Double Unders
rest 6 min

A) Coaches Choice Warm-Up

B) 3 Sets of:
Nose To Wall Scap Push-ups x6-10
Single Arm Turkish Sit-up x5 ea. arm
Push-up x5 @4141

C) Every 3 min for 15 min do:
6 Squat Snatch (115/75)
8 Burpees
15 Kettlebell Swings (55/35)

*Time each round. Score fastest and slowest rounds.

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

B) 5 Sets
Hang Clean x2 + Jerk @85% of C&J

C) 4 Rounds for time of:
10 Power Cleans (185/125)
10 Toes To Bar
10 Games Standard Box Jumps (24″/20″)

A) Coaches Choice Warm-Up

B) 2 Sets of:
AMRAP in 4 min of:
4 Toes To Bar
4 Pull-ups
8 Burpees

rest 4 min

AMRAP in 4 min
10 Cal Row
12 Push-ups

rest 4 min

AMRAP in 4 min of:
25 Double Unders
25 Sit-ups

rest 5 min, repeat from the top

A) Coaches Choice Warm-Up

B) In Teams of 4 do:
3 Rounds for time of:
500 m Row
20 Strict Handstand Push-ups
30 Kettlebell Swing (55/35)
40 Wall Ball (20/14)

*Each athlete must occupy a station. Athletes may not rotate to the next station until everyone on your team has completed their work.

A) 3 Sets
Deadlift x5
Hang Muscle Clean x5
Tall Clean x5
Push-up x10

B) In 15-20 Minutes Build to a Heavy
Squat Clean

C) “Elizabeth”
For Time:
21-15-9 reps of
Squat Clean (135/95)
Ring Dip