WOD

A) 2 Sets
Wall Squat x10
Samson Stretch x10
Box Jump w/Step Down x10

B) In 15-20 Minutes Establish A 1RM Front Squat

C) 3 Sets of:
1 Min Max Pull-up
rest 1 min
1 Min Max Kettlebell Swing (55/35)
rest 1 min
1 Min Max Goblet Squat (55/35)
rest 1 min

A) Coaches Choice Warm-Up

B) 3 sets, ea. for time of:
500m Row
30 Push Ups
30 Walking Lunges
30 KB Swing (55/35)
Rest 5 min

A) Coaches Choice Warm-Up

B) In Teams of 2 Complete For Time:
30 Power Snatch (135/95)
60 Toes To Bar
90 Deadlifts (135/95)
60 Box Jump Overs (24″/20″)
30 Power Snatch (135/95)

*Only one person may work at a time.

A) “Coaches Choice”

B) “JT”
21-15-9 reps of:
Handstand Push-up
Ring Dip
Push-up

A) 2 Sets
Samson Stretch x50ft
Frankenstein Walk x50ft
Walking Knee Pull x50ft
Running High Knees x50ft

B) In 15-20 minutes Establish a 3RM Back Squat

C) EMOM for 15 Minutes do:
Min 1 – Rope Climb x1-2
Min 2 – Kettlebell Swing x15
Min 3 – Sit-up x15

A) 1 Set
Row 500 m
Burpee Broad Jump x10
Spider Lunge x10
Gymnastic Kip x10
+
2-4 min Shoulder Mobility

B) In 15-20 Minutes Establish a 1RM Push Jerk

C) 5 Sets of:
2 Rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
rest 1 min

*Score fastest and slowest rounds.

A) *Coaches Choice

B) For Time:
20 Thrusters (95/65)
20 Toes To Bar
50 Double Unders
rest 4 min

For Time:
20 Toes To Bar
50 Double Unders
20 Thrusters
rest 4 min

For Time:
50 Double Unders
20 Thrusters
20 Toes To Bar

RE-TEST

A) 2 Sets
Stiff Legged Deadlift x10
Front Rack Lunge x10
Bent Over Row x10

B) Every 90 sec for 15 min (10 sets) do:
Clean x1.1

C) 5 Sets, ea. for time of:
5 Power Clean (155/105)
7 Burpee Over Bar
5 Power Clean
rest 2 min