WOD

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) 5 Sets
Back Squat x3 @60×1
*Buildling

C) 2 Rounds For Time Of:
30 Cal Row
20 DB Push Press (50/35)
10 Burpee Box Jumps (24″/20″)

A) 2 Sets
Quadruped Thoracic Rotation x10 ea. side
Frankenstein Walk x50ft
Samson Stretch Lunge x50ft
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Push Press x5
*Add weight each set in small increments (5-20 total lb each set)

B) 4 Sets
Power Clean + Hang Power Clean + Power Jerk + Split Jerk
*Building

C) 2 Sets
AMRAP In 3 Min Of:
8 Cal Ski Erg
10 Goblet Squats (53/35)
rest 3 min
AMRAP In 3 Min Of:
8 Pull-ups
6 Burpees
rest 3 min

A) Coaches Choice Warm-Up

B) 3 Sets
Single Arm Landmine Bent Over Row x15 ea. arm
rest 30 sec
Banded Scap Pulls x30
rest 90 sec

C) For Time:
50 Wall Balls
12 Power Snatch (135/95)
40 Wall Balls
9 Power Snatch
30 Wall Balls
6 Power Snatch

A) Coaches Choice Warm-Up

B) 2 Sets Of:
3 Min Max Cal Ski Erg
rest 30 sec
3 Min Max Cal Assault Bike
rest 30 sec
3 Min Max DB Burpees (35/20)
rest 30 sec
3 Min Max Hanging Knee Raise
rest 30 sec

C) 3 Sets
Push-up x10 @2121
DB Lat Pull Over x20

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
AMRAP In 25 Min Of:
12 DB Power Clean and Push Press (50/35)
20 Alt DB Snatch (50/35)
20 DB Front Squats (50/35)
12 Strict Pull-ups
50 Double Unders

*Only 1 athlete can work at a time. Alternate athletes however you please.

A) Coaches Choice Warm-Up

B) 3 Sets
Press x10
rest 1 min
Ring Push-up Hold x30-45 sec
rest 90 sec

C) “Klepto”
4 Rounds For Time Of:
27 Box Jump w/step down (24″/20″)
20 Burpees
11 Squat Cleans (145/100)

A) Foam Roll x2-3 min
+
2 Sets
Lateral Lunge x14 (7 ea.)
Side Lying Full Arm Circle x5 ea. side
+
2 Sets
Wall Squat x10
Plate Circles x10 ea. direction

B) AMRAP In 15 Min Of:
200ft Overhead DB Walk (50×2/35×2)
200ft DB Farmers Carry (50×2/35×2)
20 DB Box Step-ups (50/35)
3 Wall Climbs

C) 3 Sets
Alt. DB Curl x20
Overhead Band Tricep Extension x20

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) 4 Sets
Back Squat x8 @31×1
*Buildling

C) For Time:
30 Power Snatch (75/55)
30 Front Rack Walking Lunges (75/55)
30 Cal Assault Bike
30 Toes To Bar