WOD

A) 1 Set
Samson Stretch Lunge x50ft
Squat Hold x30 sec
Inch Worm x20ft
+
Pigeon Pose Stretch x2 min ea. leg

B) 4 Sets
Front Squat x2 @ 36×1
+
2 Set
Front Squat x2-3 @90%

C) 2 Sets

AMRAP in 3 min of:
250 m Row
Max Power Snatch (135/95)
rest 3 min
AMRAP in 3 min of:
30 Wall Balls (20/15)
Max Kettlebell Swing (55/35)
rest 3 min

A)3 Sets of:

Kettlebell Wind Mill x5 each arm
Wall Squat x8
Jump Rope x30 Seconds

B)For Time

21-18-15-12-9 reps of:
Shoulder to Overhead (135/95)
Back Squat (135/95)
Run 200 Meters

A) Coaches Choice Warm Up

B) 5 Rounds for Time

10 Kettlebell Clean, R (55/35)
10 Kettlebell Clean, L (55/35)
15 Goblet Squats (55/35)
50 Double Unders

A) 3 Sets
Stiff Legged Deadlift x6
Gymnastics Kip x6
Spider Lunge x30ft

B)Climb the ladder as high as possible in 8 min of:
1 Deadlift (225/135)
1 Pull-up
2 Deadlifts
2 Pull-ups
3 Deadlifts
3 Pull-ups
etc…
*Score total reps completed

Rest 5 min, then do:

For Time:
21 Burpee Over the Bar
15 Pull-ups
9 Deadlifts (225/135)
15 Pull-ups
21 Burpee Over the Bar

A) Coaches Choice Warm-Up

B) EMOM 12 minutes
Min 1- Wall Climb x 2-3
Min 2- Pike Handstand push up x 6-10
Min 3- Overhead Kettlebell Walk x100 ft
Min 4- Rest

C) 4 sets for total reps of:
30 Second max calorie Row
Rest 2 minutes
30 Second max box jump (24/20)
Rest 2 minutes

A) 500 M Row
2-4 Minutes Lower Extremity mobility
1-2 Minutes ankle mobility

B) 3 Sets
Front Squats – x3 @ 35×1
2 Sets
Front Squats – x2-3 @ 90%

C) 5 Sets for Time
15 Thrusters (95/65)
10 Toes to Bar

Rest 90 Seconds between sets.

A) Coaches Choice Warm-Up

B) Partner WOD

20 Rounds For Time of:
15 KBS (55/35)
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)

At the completion of 20 rounds, complete 100 ring dips.

* Only one athlete may work at a time. Each athlete must complete a full round before their partner can begin. Each athlete completes 10 rounds. For the ring dips only one athlete may work at a time but you may partition the reps however you please. Score is total time to complete.

A) 3 sets
Stiff leg deadlift x10
Gymnastics kip x10
Push press x10
Close grip overhead squat x10

B) Cindy Meets Grace
20 min AMRAP

1 Clean and Jerk 135/95
5 Pull ups
10 Push ups
15 Squats

* Add 1 clean and jerk each Round