WOD

A) 1 Set
Wall Climb x5
Groiner Stretch x30 sec ea. leg
Nose To Wall x30 sec
Pigeon Stretch x30 sec ea. leg
Handstand Push-up x5-10
Sit-up x15

B) For Time:
30-20-10 reps of:
Handstand Push-up
Wall Ball (20/14)
Toes To Bar
Deadlift (185/125)

A) EMOM for 10 Min Do:
Odd – Squat Box Jump x5
Even – Jumping Lunge x6 + Plank x20 sec

B) Every 2 min for 16 min do:
Back Squat x2 @53×1

C) 3 Sets
Front Rack Lunge x50ft
Bent Over DB Row x12 ea.

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

B) 5 Sets
Push Press x2 + Push Jerk x4

C) 4 Sets, ea. for time of:
20 Pull-ups
20 Box Jump Overs (24″/20″)
rest 2 min

A) 3 Sets
30 sec Row @80%
rest 30 sec
20 sec Step-ups
rest 40 sec
5 Burpee Wall Balls

*Perform a burpee in front of your wall ball. instead of jumping to finish the burpee, pick up your wall ball and perform a full squat and throw your wall balls at your target.

B) 2 Sets
2 Min Max Cal Row
2 Min Max Kettlebell Swing (55/35)
rest 4 min
2 Min Max Burpee Wall Ball (20/14)
2 Min Max Push-up
rest 4 min

A) 2 Sets
Samson Stretch x50ft
Crab Crawl x50ft
Wall Squat x10

B) 4 Sets
Thruster x5

*Find a 5 rep Max

C) EMOM for 15 min do:
Min 1 – Thruster x5 (135/95)
Min 2 – 30 sec Max Double Under
Min 3 – Plank x 30 sec

A) Coaches Choice Warm-up

B) 8 Sets of:
20 Sec Max Push-up
rest 10 sec
20 Sec Max Kettlebell Swing (55/35)
rest 10 sec
20 Sec Max Games Standard Box Jump (24″/20″)
rest 10 sec
20 Sec Max Squat
rest 90 sec

A) Coaches Choice Warm-up

B) In Teams of 4 Complete
For Time:
2000 m Row (500 m increments)
200 Wall Balls (20/14) (25 rep increments)
1 Mile Run (400 m increments)
200 Kettlebell Sumo Deadlift High Pulls (55/35) (25 rep increments)

A) 3 Sets
Gymnastics Kip x5
Wall Squat x10
Push-up x10

B) “Amanda”
For Time
9-7-5 reps of:
Muscle-up
Squat Snatch (135/95)

C) 4 Sets of:
Farmers Carry x100ft
rest 1 min
Sled Push x100ft
rest 1 min
Plank x1 min
rest 1 min