WOD

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

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

C) 3 Rounds of:
1 Min Max Distance Farmer Carry (70/55)
rest 1 min
1 Min Max Overhead KB Walk (35/25)
rest 1 min
1 Min Max Calorie Row
rest 1 min

*1 full lengths of the turf will score as 1 rep. Any uncompleted length will score as a 0. Score total reps completed between all 3 rounds.

*For each exercise you will have 1 Kettlebell in each hand.

A) 3 Sets
Stiff Legged Deadlift x8
Bent Over Barbell Row x8
Tall Clean x8
Push-up x8

*Use an empty bar for barbell work.

B) “Elizabeth”
For Time:
21-15-9 reps of:
Squat Clean (135/95)
Ring Dip

C) 3 Sets
Banded Knee Lateral Walk x50 ft ea. way
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 and empty barbell or a very light weight

B) Halting Snatch Deadlift + High Hang Snatch x1 + Hang Snatch 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) EMOM for 16 min do:
Odd – Cal Row x15
Even – TnG Power Snatch x2

A) EMOM for 9 min do:
Min 1 – Wall Climb x2-3
Min 2 – Stiff Legged KB Deadlift x15
Min 3 – Jump Squat x10

B) For Time:
400 m Run
50 Push Press (75/55)
20 Kettlebell Swings (53/35)

rest 5 min

For Time:
400 m Run
35 Push Press (75/55)
35 Kettlebell Swing

rest 5 min

For Time:
400 m Run
20 Push Press (75/55)
50 Kettlebell Swing (53/35)

A) Coaches Choice Warm-up

B) 8 Sets of:
30 sec Max Calorie Row
rest 30 sec
30 sec Max Burpee Box Jump Over (24″/20″)
rest 30 sec
30 sec Max Kettlebell Swing (55/35)
rest 30 sec

A) Coaches Choice Warm-up

B) In teams of 2 do:
For Time:
1 Mile Run (Together)
50 Clean and Jerks (135/95)
1 Mile Run (Together)
50 Thrusters (135/95)

*Partition the reps however you would like. Both runs need to be completed with your partner. You may not start chipping away at your barbell work until both partners are at the barbell

A) 3 Sets
Front rack In-place lunge x10 (5 ea. leg)
Roll To Candle Stick x6
Wall Squat x10

B) 3 Sets of:
2 Rounds for time of
5 Burpee Box Jump Overs (24″/20″)
10 Front Squats (135/95)
rest 2 min

*Score fastest and slowest sets.

C) Banded Scap Pulls x30

A) 3 Sets
Hip extension x10
Jump Squat x10
Run 400 m

B) Deadlift
55% x5
65% x4
75% x3
80% x6
80% x6
80% x6

C) EMOM for 14 Min do:
Odd – Wall Climb x1-3
Even – Death March x50ft