WOD

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

B) 5 Sets
Push Jerk x3 w/ 3 sec pause in catch dip position on each rep

C) 5 Sets
AMRAP in 2:30 min of:
Run 200 m
Max Push-ups
rest 2:30

A) 2 Rounds of:
Hollow Rock x20 sec
rest 20 sec
Push-up Hold x20 sec
rest 20 sec
Box Step-up x20 sec
rest 20 sec
Chin Over Bar Hold x20 sec
rest 20 sec

B) AMRAP in 4 min:
500 m Row
Max Toes To Bar
rest 4 min

AMRAP in 4 min of:
400 m Run
Max Pull-up
rest 4 min

AMRAP in 4 min of:
500 m Row
Max Ring Dips
rest 4 min

AMRAP in 4 min of:
400 m Run
Max Burpee Box Jump Overs (24/20)

*Score total reps completed seperately for each section.
THIS IS A REPEAT WORKOUT

A) Coaches Choice Warm-Up

B) 3 Rounds For Time of:
400 m Run
20 Push Press (95/65)
20 Wall balls (20/15)

A) Coaches Choice Warm-up

B) For Time:
80 Air Squats
70 Kettlebell Swings (55/35)
60 Goblet Squats (55/35)
50 Push Press (75/55)
40 Front Squats (75/55)

A) Coaches Choice Warm-up

B) In teams of 2 complete
For Time:
40 Power Snatch (95/65)
50 Push-ups
40 Burpees
30 Power Snatch
50 Push-ups
30 Burpees
20 Power Snatch
50 Push-ups
20 Burpees

A) 2 Sets
Push-up Inch Worm x20ft
Gymnastic Kip x10
Scapular Wall Slide x10 @3131

B) “Annie”
50-40-30-20-10 reps of:
Double Unders
Sit-ups

C) 3 Sets
Sled Push x200ft
rest 1 min
Overhead KB Walking Lunge x50ft
rest 1 min

A) Run 400 m
+
Frankenstein Walk x50ft
Walking Knee Pulls x50ft
Lateral Step Overs x25ft ea. direction

B) 5 Sets
Deadlift x2 @95%

3 Sets
Sorensen Hold x30-45 Sec

C) AMRAP in 14 min of:
200 m Run
10 Hang Squat Clean (95/65)
10 Burpee Over Bar

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

B) 5 Sets
Jerk Dip Pause + Pause Dip Push Jerk + Push Jerk x2 @65-80%

*If you do not have a 1RM, find one today.

C) 4 Sets, ea. for time of:
30 Wall Balls (20/14)
30 Pull-ups
rest 4 min