WOD

A) Coaches Choice Warm-Up

B) EMOM for 9 min do:
Min 1 – Bar Hang x20-30 sec
Min 2 – Weighted Step-up x10
Min 3 – Push-up x15

rest 1 min

EMOM for 9 min do:
Min 1 – Ring Support Hold x15-20 sec
Min 2 – KB Stiff Legged Deadlift x15
Min 3 – Sit-up x15

A) 2 Sets with an empty barbell of:
Stiff Legged Deadlift x10
Hang Muscle Snatch x7
Overhead Lunge x10 (5 ea. leg)

B) 5 Rounds For Time of:
10 Power Snatch (95/65)
15 Pull-ups

rest 5 min

5 Rounds For Time of:
15 Kettlebell Swings (55/35)
40 Double Unders

rest 5 min

5 Rounds For Time of:
10 Front Rack In Place Lunges (95/65)
10 Burpee Over Bar

*Score each sections time individually

A) Coaches Choice Warm Up

B) 3 Sets

Handstand Push-Up Negative x5 @5 seconds negative
Rest 1 minute
Ring Dip Negative x5 @5 seconds negative
Rest 1 minute
Seated DB Press x5 @3131
Rest 1 minute

C) 4 Sets

20 Second Max Calorie Row
Rest 2 minutes
40 Second Max Wall Balls (20/14)
Rest 2 minutes

A) 2 Sets
Wall Squat x10
Spider Lunge x6
Jump Rope x30 sec
Push-up x5 @32×1

B) 5 Sets
Front Squat x3 @ 33×1
+
2 Set
Front Squat x1-2 @90-95%

C) 4 Sets
30 Second Max Burpee Box Jump Over (24″/20″)
rest 30 sec
30 Second Max Push Press (75/55)
rest 30 sec

A) Coaches Choice Warm-up

B) For Time:
400 m Run
10 Wall Climbs
400 m Run
20 Toes To Bar
400 m Run
35 Burpees
400 m Run
45 Kettlebell Swings (55/35)

A) Coaches Choice Warm Up

B) In Teams of 4 Perform:

2 Rounds for Time of:
2000 Meter Row
100 Pull-ups
90 Thrusters (95/65)
80 Ring Dips

*Partition the reps however you would like.

A) 2 Sets
Bear Crawl x100ft
Walking Knee Pulls x50ft
Butt Kicks x100ft
Samson Stretch x50ft
Sprint x100ft

B) “Bar Nate”
AMRAP in 20 min of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Scale for Bar Muscle-ups
-1 Bar Muscle-up = 1 Banded Muscle-up
-1 Bar Muscle-up = 3 Pull-ups + 3 Push-ups (On toes)
-1 Bar Musce-up = 5 Ring Rows + 5 Knee Push-ups

A) Coaches Choice Warm-Up

B) 2 Sets
Complete 2 Sets rotating through each station:

Station 1 – Every 15 sec for 2 min do:
Goblet Squat x5 (55/35)
rest 2 min

Station 2 – Every 15 sec for 2 min do:
Lateral Box Jump Overs x2 (24″/20″)
rest 2 min

Station 3 – Every 15 sec for 2 min do:
Kettlebell Sumo Deadlift High Pull x4 (55/35)
rest 2 min