WOD

A) EMOM for 9 Min do:
Min 1 – Jumping Jack x10 + Bear Crawl x50ft
Min 2 – Barbell Overhead Walking Lunge x12 steps
Min 3 – Broad Jump 50ft + Running High Knees x100ft

B) AMRAP in 4 min of:
500 m Row
30 Box Jumps (24″/20″)
30 Push Press (75/55)
30 Toes To Bar
30 Burpees

rest 4 min

AMRAP in 6 min of:
500 m Row
30 Box Jumps (24″/20″)
30 Push Press (75/55)
30 Toes To Bar
30 Burpees

rest 4 min

For Time:
500 m Row
30 Box Jumps (24″/20″)
30 Push Press (75/55)
30 Toes To Bar
30 Burpees

A) 500 m Row
+
2 Sets
Front Squat x5
Super Man x10
Push Press x5

B) 5 Sets
Overhead Squat x3

C) 4 Sets of:
20 Sec Max Overhead Squat (95/65)
rest 40 sec
30 Sec Max Kettlebell Swing (55/35)
rest 30 sec
40 Sec Max Double Under
rest 2:20

A) Coaches Choice Warm-up

B) EMOM for 21 min do:
Min 1 – Row x15 Cal
Min 2 – Sled Push x100ft
Min 3 – KB Thruster x10

A) Coaches Choice Warm-up

B) In Teams of 2 perform
5 Rounds for time of:
400 m Run
40 Overhead Squats (95/65)
40 Push-ups
40 Wall Balls (20/15)

*Partition the reps however you please.

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

B) In 10-15 Minutes Establish a 2RM Deficit Handstand Push-up
OR
Establish a 2RM Weighted Push-up

“JT”
21-15-9 reps of:
Handstand Push-ups
Push-ups
Ring Dips

*Scale HSPU to seated DB or KB Press
*Scale Ring Dips to Bench or Box Dips AKA Jailhouse Dips.

C) Overhead Walking Lunge x16 Steps

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

B) 4 Sets
Deadlift x3 @90%

3 Sets
Good Morning x8 @41×1

C) EMOM for 18 min
Min 1 – Wall Climb x2-3
Min 2 – Rope Climb x2-3
Min 3 – Double Under x30-40

*Scale 1 Rope Climb to 4 Strict Chin-ups. Use a band for assistance

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

B) In 15-20 Min Build To A 1RM Push Jerk

C) 3 Sets
AMRAP in 90 sec of
10 Push Press (95/65)
10 Back Squat (95/65)
rest 90 sec
AMRAP in 90 sec of
Max Cal Row
rest 90 sec

A) EMOM for 9 Min do:
Min 1 – Jumping Jack x10 + Bear Crawl x50ft
Min 2 – Barbell Overhead Walking Lunge x12 steps
Min 3 – Broad Jump 50ft + Running High Knees x100ft

B) AMRAP in 10 min of:
10 Games Standard Box Jump (24″/20″)
10 Hang Power Snatch (95/65)

rest 5 min

AMRAP in 10 min of:
400 m Run
30 Kettlebell Swings (55/35)
20 Pull-ups