WOD

A) 3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
+
2-4 Min of Front Rack Mobility

B) 5 Sets
Squat Clean + Hang Squat Clean x2

C) 3 Sets, ea. for time of:
500 m Row
rest 5 min

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

B) 5 Sets
Push Jerk x5

C) 1 Min Max Front Squat (135/95)
rest 1 min
1 Min Max Pull-up
rest 1 min
1 Min Max Shoulder To Overhead (135/95)
rest 1 min

A) 2 Sets
High Knee x50 ft
Butt Kick x50ft
Spider Lunge x6 ea. leg
Frankenstein Walk x50ft

B) 3 Sets of:
30 Sec Max Double Under
rest 30 sec

C) 2 Sets, ea. for time of:
100 Double Unders
50 Kettlebell Swings (55/35)
25 Burpee Box Jump Overs (24″/20″)
Run 400m
rest 6 min

A) 2 Sets
Snatch Grip Deadlift x10
Hang Muscle Snatch x5
Behind The Neck Push Press x10

B) EMOM for 10 min do:
Power Snatch x3

*Build in weight each minute if you are able.

C) 5 Sets
30 Sec Max Toes To Bar
rest 90 sec
30 Sec Max Power Snatch (95/65)
rest 90 sec

A) Coaches Choice Warm-up

B) 4 Rounds for time of:
400 m Run
50 Double unders
20 Pull-ups

A) Coaches Choice Warm-up

B) In Teams of 2 Complete
For Time:
100 Front Squats (135/95)
100 Burpee Over Bar
100 Shoulder To Overhead (135/95)
100 Box Jump Overs

A) 3 Sets
Ball Slam x6
Med Ball Lunge w/ rotation throw x5 ea. side
Upright KB High Pull x10

B) 9/11 Remembrance WOD

2001m Row

Then:

For each of the following 9 movements complete 11 reps:

Box Jump (30″/24″)
Thrusters (135/95)
Burpee Chest to Bar Pull-Up
Power Clean (135/95)
Handstand Push Up
Kettlebell Swing (70/55)
Toes To Bar
Deadlift (135/95)
Push Jerk (135/95)

Then:

2001m Row

A) 3 Sets
Good Morning x5 @33×1
Box Jump w/ step down x6
Samson Stretch x25ft

B) In 15-20 Minutes Establish A 1RM Deadlift

C) AMRAP in 20 Minutes of:
Max Handstand Push-ups
*Every time you come off the wall peform
100ft walking lunge + 15 Sit-ups

*Scale HSPU to Seated DB Press or Box HSPU.