WOD

A) 3 Sets
Russian Kettlebell Swing x15
Single Leg Step-up x8 ea. leg
Turkish Sit-up x5 ea. arm

B) “Nicole”
AMRAP in 20 Minutes of:
400 m Run
Max Pull-ups

*Score total pull-ups completed.

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) 4 Sets of:
Halting Snatch Deadlift + High Hang Snatch x2 + Hang Snatch

*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) 5 rounds, ea. for time of:
5 Power Snatch (95/65)
5 Overhead Squat (95/65)
30 Double Under
rest 2 min

*Scale double unders to single unders x2.

A) 3 Sets
Deadlift x10
Front Squat x8
Hang Power Clean x6
Man Maker x1

*Use and empty barbell. For man makers use the weight you will use during the workout.

B) On a continuosly running clock do:
For time:
40 Burpees
40 Wall Balls (20/15)

At the 10:00 min mark do:
30 Chest To Bar Pull-ups
30 Kettlebell Swings (53/35)

At the 20:00 min mark do:
20 Hang Squat Cleans (135/95)
20 Shoulder To Overhead (135/95)

At the 30:00 min mark do:
10 Burpee Box Jump Overs (24″/20″)
10 Man Makers (35/25)

A) Coaches Choice Warm-up

B) For time:
150 Push-ups
*Every time you break up a set, you must complete 20 Kettlebell Deadlift.
**If you do push-ups on your knees, a broken set is defined as a pause at the top of the push-up.

Rest 5 min, then do:

3 Rounds for time of:
400 m Run
50 Walking Lunges

A) Coaches Choice Warm-up

B) In Teams of 3 perform:
AMRAP in 20 minutes of:
400m Run
Farmers Carry x200ft
MedBall Clean x20

*Each athlete must occupy a station. You can only rotate stations once all the athletes on your team have completed their assigned work. A round is complete when all athletes have completed each movement.

A) Jump Rope x1 min
Russian Kettlebell Swing x30 sec
Groiner Hold x30 Sec ea. leg
Jump Rope x 1min
Squat Hold x30 sec
Pigeon Pose x30 sec ea. leg
Jump Rope x 1 min

B) For Time:
Run 400 m
50 Kettlebell Swings (55/35)
35 Pull-ups
Run 400 m
35 Kettlebell Swings
25 Pull-ups
Run 400 m
20 Kettlebell Swings
15 Pull-ups

C) 3 Sets
Kettlebell Windmill x10 ea. arm

A) 2 Sets
Samson Stretch x10 Steps
Barbell Good Morning x15
Lateral Lunge x12 (6 ea. leg)

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

C) 3 Rounds, ea. for time of:
500 m Row
20 Push-ups
20 Overhead In-place Lunges (95/65)
rest 4 min

A) 3 Sets, not for time of:
Clean pull x5
Tall clean x5
Hang Power Clean x5

*Use an empty barbell

B) Spend 15 Minutes Building To A Heavy”ish” 1RM Power Clean

*This does not necessarily mean hit a P.R. If you are feeling good, go for it, otherwise focus on your technique and build up to something that feels heavy.

C) “Chief”
5 Sets of:
AMRAP in 3 min of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
rest 1 min

Post total reps completed throughout all 5 sets. 1 Rounds = 18 reps