WOD

A) Coaches Choice Warm-up

B) For Time:
50 Kettlebell Swings (55/35)
50 Walking Lunges
Run 400m
40 Kettlebell Swings
40 Walking Lunges
Run 400m
30 Kettlebell Swings
30 Walking Lunges
Run 400m

A) Coaches Choice Warm-up

B) In Teams of 2 Perform:
50-40-30-20-10 reps of:
Thruster (95/65)
Push-up
Toes to bar

A) “Coaches Choice”

B) “HolleyMan”
30 Rounds For Time Of:
5 WallBalls (20/14)
3 Hand Stand Push-Ups
1 Power Clean (225/135)

A) 2 Sets
Couch Stretch x:30 Seconds Each Leg
Reverse Lunge x5 Each Leg
Burpee Broad Jump x5

B) 5 Sets
Back Squat x5 @ 80% of Back Squat 5×5

C) 4 Rounds For Time:
200 ft. Farmers Carry
15 Kettlebell Front Squat (55/35)
50 Double Unders
rest 2 min

*Score total time including rest.

A) 400m Run
+
2 Sets
Scap Wall Slide x8 @3131
Samson Stretch x50 feet
Squat x10

B) EMOM For 16 Miuntes:
Odd – :5 Sec Dip Hold x3
Even – Paused Dip Push Jerk with :10 Sec Overhead Dip Hold

C) 5 Sets Each For Time:
5 Single Arm KettleBell Push Press, R (55/35)
5 Single Arm KettleBell Push Press, L
15 KettleBell Swings (55/35)
20 Goblet Walking Lunge (55/35)
Rest 2 Minutes

A) 3 Sets
Behind The Neck Push Press x5
Back Squat x5
Sotts Press x5
Push-Ups x10

B) 2 Sets of:
4 Rounds For Time
10 Power Snatch (95/65)
10 Overhead Squat (95/65)
10 Pull-Ups
10 Box Jumps (24″/20″)
Rest 7 Minutes

A) 2 Sets
250m Row
Front Rack Lunge x10
Spider Lunge x6 ea. leg
Wall Climb x3-5

B) 6 Sets
Front Squat x2 + Split Jerk

C) 4 Sets For Total Reps:
:20 Sec Max Row
Rest :20 Seconds
:20 Sec Max Burpee
Rest :20 Seconds
:20 Sec Max Squat
Rest 3:20

A) Coaches Choice Warm-up

B) EMOM for 20 Minutes do:
Odd – Burpee Wallball x5-7 (20/14)
Even – Box Jump Over x7-10 (24/20)