WOD

A) 1 Set
Walking Lunge x10
Arm Circles x5 ea. direction
Reverse Walking Lunge x10
PVC Pass Through x10
Lateral Lunge x10
Wall Climb x5

B) 4 Sets, ea. for time of:
20 Push-ups
10 Thrusters (95/65)
15 Burpees
5 Thrusters
10 Ring Dips
rest 4 min

A) 1 Sets
Row 500 m
Samson Stretch x50ft
Sinlge Leg Broad Jump x25ft ea. leg
Inch Worm x25ft
Reverse Walking Lunge x50ft

B) Deadlift
60% x5
70% x4
80% x3
85% x6
85% x6
85% x6

C) For Time:
50-35-20 reps of:
Kettlebell Swing (55/35)
Double Under
Goblet Squat (55/35)

A) 2 Sets
Gymnastic Kip x6
Ring Row x12
Nose To Wall Hold x30 sec
4 Sec Ring Dip Negative x5

B) For Time:
Row 1000 m
30 Burpee Box Jump Overs (24″/20″)

rest 5 min

For Time:
40 Wall Balls (20/14)
30 Hang Power Clean (135/95)
40 Wall Balls

C) 5 Sets
Man Maker x4
rest 2 min

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

*Use an empty barbell or a very light weight

B) Halting Snatch Deadlift + Hang Snatch x2 + Snatch 2″ Below The Knee x1

*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
AMRAP in 30 sec of:
Max Push Press (95/65)
rest 1 min
AMRAP in 30 sec of:
Max Toes To Bar
rest 3 min

A) EMOM for 6 min
Odd – Squat Broad Jump x10
Even – Russian KB Swing x10

B) 4 Sets of:
AMRAP in 5 min of:
10 Front Squats (135/95)
50 Double Unders
10 Pull-ups
rest 5 min

A) Coaches Choice Warm-up

B) For Time:
100 Double Unders
90 Walking Lunges
75 Double Unders
65 Toes To Bar
50 Double Unders
40 Deadlifts (185/125)
25 Double Unders
15 Power Cleans (185/125)

A) Coaches Choice Warm-up

B) In teams of 2 do:
For Time:
50 Thrusters (135/95)
50 Burpees
Run 400 m
50 Front Squats (135/95)
50 Box Jump Overs (24″/20″)
Run 400 m
50 Back Squats (135/95)
50 Burpee Box Jump Overs (24″/20″)
Run 400 m

*Partition the reps between you and your partner however you would like.The Workout must be completed in the above order.

A) 1 Set
Frankenstein Walk x50ft
Bear Crawl x50ft
Walking Knee Pulls x50ft
Bear Crawl x50ft
Lateral Push-up Walk x25ft ea. way
Squat Broad jump x50ft

B) “Tabata”
8 Rounds of:
20 sec Max Pull-up
rest 10 sec
20 Sec Max Push-up
rest 10 sec
20 Sec Max Burpee
rest 10 sec

C) 3 Sets
Weighted Bulgarian Split Squat x8 ea. leg @3131
rest 90 sec
Weighted Glute Bridge x15
rest 90 sec