WOD

A) Coaches Choice Warm-up

B) 5 rounds ea. for time of:
350 m Row
5 Power Snatch (95/65)
5 Overhead Squat
5 Hang Power Snatch
35 Double Unders
*rest 3 min

A) Coaches Choice Warm-Up

B) “Open Workout 12.5”
AMRAP in 7 min of:
3 Thrusters (95/65)
3 Chest To Bar Pull-ups
6 Thrusters
6 Chest To Bar Pull-ups
9 Thrusters
9 Chest To Bar Pull-up
etc…
rest until the clock hits 14:00 min, then do

“Open Workout 12.1″
AMRAP in 7 min of:
Burpees to 6” target

A) 3 Sets
Goblet Squat x10
Banded Good Morning x15

B) 6 Sets
Back Squat x3 @33×1

C) EMOM for 15 min do:
Min 1 – Rope Climb x1-2
Min 2 – Sled Push x150ft
Min 3 – Nose to Wall Hold x30 sec

A) 2 Sets
Strict Press x5
Push Press x5
Push Jerk x5
+
2-4 min of Shoulder Mobility

B) Push Jerk + Overhead Dip Hold x10 sec x3

C) Every 3 min for 15 min do:
15 Calorie Row
20 Squats
15 Push Press (95/65)

A) 800 m Run
+
Spider Lunge x6 ea. leg
Pigeon Pose Stretch x30 sec ea. leg
Samson Stretch x6 ea. leg

B) 3 Sets of:
AMRAP in 5 min of
10 Wall Ball (20/15)
10 Pull-up
15 Kettlebell Swing (53/35)
rest 5 min

A) 2 Sets
High Knees x50ft
Frankenstein Walk x50ft
Broad Jump x25 ft
Inch Worm x25 ft

B) EMOM for 15 min do:
Power Clean x2

C) 4 Sets for total reps of
:30 sec Max Power Clean (185/120)
rest 90 sec
:30 sec Max Box Jump Over (24″/20″)
rest 90 sec

A) Coaches Choice Warm-up

B) 5 Sets
:30 Sec Max Cal Row
rest :30 sec
:30 Sec Max Box Jump Over (24″/20″)
rest :30 sec
:30 Sec Max Toes To Bar
rest :30 sec

A) Coaches Choice Warm-Up

B) In Teams of 2 Perform:
For Time:
500 Double Unders
250 Push Ups
125 Thrusters (95/65)
Run 1 Mile