WOD

A) Coaches Choice Warm-Up

B) 4 Sets
2 Wall Climbs
14 Alternating Shoulder Taps
:30 Second Nose To Wall Hold
Rest :90 Seconds
*Try to do each set unbroken

C) 4 Sets
:20 Second Push-Up
:20 Second Max Burpee
:20 Second Max Kettlebell Sumo Deadlift High Pull
Rest 3 Minutes

A) 500m Row
+
2 Sets
Banded Good Morning x20
Jump Squat x10

B) 4 Sets
Front Squat x5 @ 22×1
+
1 Set
Front Squat x3 @ 85%

C) 3 Sets of:
AMRAP in 3 Minutes of:
20 Squats
15 Deadlifts (185/125)
Rest 3 Minutes

A) Coaches Choice Warm-up

B) EMOM for 28 min do:
Min 1 – Rope Climb x1-2
Min 2 – Hollow Rock x10
Min 3 – KB Thruster x6
Min 4 – Row x10 Cal

A) Coaches Choice Warm-up

B) In Teams of 2 perform:
AMRAP in 7 min of:
800 m Run
Max Clean and Jerk (185/105)
rest 5 min
AMRAP in 7 min of:
800 m Run
Max Pull-up
rest 5 min
AMRAP in 7 min of:
800 m Run
Max Ring Dip

*Both athletes must run at the same time and can not complete repetitions until both athletes are at their station. Score total reps completed

A) 3 Sets
Double Under x30
Gymnastic Kip x6
Push-up x8 @22×1

B) “Open Workout 12.3″
AMRAP in 18 Minutes of:
15 Box Jump (24″/20”)
12 Push Press (115/75)
9 Toes To Bar

A) Coaches Choice Warm-Up

B) EMOM for 14 Minutes do:
Odd – Ring Dip x10
Even – Double Under x35

C) 3 Sets
500 m Row
rest 5 min

A) 2 Sets
High Knee x50ft
Frankenstein Walk x50ft
Single Leg Broad Jump x25ft ea. leg
Bear Crawl x50ft

B) AMRAP in 8 Min of:
500 m Row
40 Wall Balls (20/14)
30 Push Press (95/65)
Max Squat Clean (95/65)
rest 10 min, repeat

A) *Coaches Choice

B) Max Strict Handstand Push-up
rest 3-5 min
Max Kipping Handstand Push-up
rest 2 min
then do:
2 Sets of:
Strict Handstand Push-up x50% of Max effort
rest 1 min
Kipping Handstand Push-up x50% of Max effort
rest 1 min

C) Every 3 Min for 21 Min do:
10 Hang Power Snatch (95/65)
12 Overhead Walking Lunges (95/65)