WOD

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

B) In 15-20 Minutes Build Up To A 3RM Thruster

C) 7 Sets, ea. for time of:
7 Thrusters (135/95)
10 Burpee Over Bar
rest 2 min

Score fastest and slowest round.

A) Coaches Choice Warm-up

B) 5 Rounds of:
20 Kettlebell Swings (53/35)
20 Games Standard Box Jumps (24″/20″)
20 Walking Lunges

A) Coaches Choice Warm-up

B) AMRAP in 10 min of:
3 Deadlift (185/125)
3 Wall Ball (20/15)
3 Burpee
6 Deadlift
6 Wall Ball
6 Burpee
9 Deadlift
9 Wall Ball
9 Burpee

rest 5 min

AMRAP in 10 min of:
10 Power Cleans (135)
10 Front Squats (135/95)
200 m Run

*Score Part 1 by total reps completed in the 10 min. Score Part 2 by total rounds completed

A) 2 Sets
In Place Lunge x10
Gymnastic Kip x6
Wall Ball x10
Ring Row x10

B) 3 Sets of
AMRAP in 3 min of:
Row 20 Cal
Max Handstand Push-ups
rest 3 min
AMRAP in 3 min of:
Run 400 m
Max Push Press (95/65)
rest 3 min

*Score Handstand push-ups and push press seperately.

A) 2 Sets
Stiff Legged Deadlift x10
Wind Mill x5 ea. arm
Single Leg Deadlift x5 ea. leg
Russian Kettlebell Swing x10

B) 4 Sets
Deadlift x4 @85%

3 Sets
4″ Deficit Deadlift x12-15

C) 4 Sets
30 Sec Max Sit-up
rest 30 sec
30 Sec Max DB/KB Renegade Row
rest 30 sec
30 Sec Max Squat
rest 30 sec

A) Bear Crawl x100ft
Run 400 m
Broad Jump x100ft
Run 400 m
Jump Squat x20
+
2-4 Min of Shoulder Mobility

B) AMRAP in 20 min of:
5 Burpee Box Jump Overs (24″/20″)
10 Ring Dips
15 Pull-ups

Scale Ring Dips to banded dips or push-ups

A) 2 Sets
Snatch Grip Stiff Legged Deadlift x8
Hang Muscle Snatch x8
Behind The Neck Strict Press x8
Overhead Squat x8

*Use and empty barbell or a very light weight

B) In 15-20 Minutes, Establish a 1RM Snatch.

C) EMOM for 14 min do:
Odd – Power Snatch x10 (95/65)
Even – Toes To Bar x10

A) 3 Sets
Push-up x10 @2121
Wall Squat x10
Samson Stretch x50ft
+
2-4 Min of Front Rack Mobility

B) 5 Sets, ea. for time of:
8 Thrusters (135/95)
20 Kettlebell Swings (53/35)
50 Double unders
rest 2 min

*Score fastest and slowest round.