WOD

A) Coaches Choice Warm-up

B) In Teams of 4 Complete
For Time:
2000 m row (500 m increments)
180 Overhead Squats (95/65) (15 rep increments)
1400 m Row (350 m increments)
160 Toes To Bar (10 rep increments)

A) 1 Set
500 m Row
15 Gymnastic Kips
500 m Run
15 Hang Muscle Cleans

B) 5 Rounds for time of:
20 Kettlebell Swings (55/35)
15 Pull-ups
10 Power Cleans (135/95)
rest 2 min after each round

*Score total time for entire workout including rest.

A) 3 Sets Stiff Legged Deadlift x8 (Increase weight ea round)
Box Jump w/Step Down x5
Hip Extension x10

B) 3 Sets
Deadlift x5 @75%

3 Sets
Deadlift x3 @5151 (Choose any weight that allows you to maintain tempo)

C) Every 3 min for 15 min do:
Sled Push x200ft
Burpee Broad Jump x50ft

A) 3 Sets
Wall Squat x7
Push Press x7 (Empty Bar)
200 m Run

B) “Open Workout 11.6”
7 Min AMRAP of:
3 Thrusters (100/65)
3 Chest To Bar Pull-ups
6 Thrusters
6 Chest To Bar Pull-ups
9 Thrusters
9 Chest To Bar Pull-ups
etc.

*Score is total number of reps completed.

C) 5 Sets
Box Jump x1.1.1

*Jump to a safe, but challenging height box. DO NOT RISK INJURY WITH HEIGHT. These reps are from a dead stop position. Do not take a step before jumping.

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) Halting Snatch Deadlift + Hang Snatch + Snatch 2″ Below The Knee x2

*For Halting Snatch Deadlift, pause above the knee in the hang position for 2 sec, then pause in the high hang position for 2 sec.

C) 4 Sets
30 Sec Max Power Snatch (75/55)
rest 1 min
1 Min Max Double Under
rest 2 min

*Score total reps completed

A) High Knees x50 ft
Butt Kicks x50ft
Samson Stretch x25 ft
Bear Crawl x75 ft
+
2-4 min of Hamstring Mobility
2-4 min of Front Rack Mobility

B) 2 Sets of:
For time:
500 m Row
30 Front Rack Walking Lunges (95/65)
rest 4 min
For Time:
400 m Run
50 Kettlebell Swings (55/35)
rest 4 min

A) Coaches Choice Warm-up

B) EMOM for 30 min do:
Min 1 – Sled Push x100ft
Min 2 – Toes To Bar x10-15
Min 3 – Renegade Row x12

A) Coaches Choice Warm-up

B) 3 Rounds For Time of:
800 m Run
15 Power Cleans (185/125)
20 Games Standard Box Jumps (24″/20″)
25 Pull-ups