WOD

A) Coaches Choice Warm-Up

B) 1 Set
Max Handstand Push-up
rest 2 min
3 Sets
Handstand Push x1/2 Max effort

*Scale Handstand Push-up to seated dumbbell press x20 sec max effort

C) 3 Sets for total time of:
15 Calorie Row
rest 1 min
10 Kettlebell Swings (55/35)
10 Box Jump Overs (24″/20″)
rest 1 min

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

B) 4 Sets
Front Squat x3 + Split Jerk x1 @80% of C&J

C) 5 Rounds for time of:
10 Shoulder to Overhead (185)
50 Double unders

A) Coaches Choice Warm-Up

B) Every 5 min for 25 min do:
350 m Row
15 Kettlebell Swings (55/35)
Goblet Walking Lunge x50ft

A) Coaches Choice Warm-up

B) In Teams of 2 Complete:
50-40-30-20-10 Reps of
Power Clean (95/65)
Toes To Bar
Thruster (95/65)
Double Under x2

*Only 1 athlete may work at a time.

A) EMOM for 5 Min do:
Burpee x5 + Squat x5
rest 3 min
EMOM for 5 min do:
Arch Hold x10 sec + Hollow Rock x10 sec

B) “Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

A) Coaches Choice Warm-Up

B) 2 Sets Each for time of:
1500 Meter Row
30 Ring Dips
100 Ft Farmers Carry Walking Lunge

*Rest 10 minutes between sets.

A) 2 Sets
Samson Stretch Lunge x50ft
Broad Jump x50ft
WheelBarrow Walk w/Partner x100ft ea.

B) 3 Sets ea. for time of:
10 Hang Power Snatch (135/95)
20 Games Standard Box Jump (24″/20″)
30 Deadlifts (135/95)
40 Lateral Bar Hop
rest 5 min

A) Coaches Choice Warm-Up

B) 3 Sets
Seated Dumbbell Press x6-8 @3131
Side Push-Up Hold x30-45 sec each side
Hollow Rock x10-12

C) 5 Sets each for time of:
10 Burpees
15 Wall Balls (20/14)
Rest 1 minute between sets