WOD

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) 4 sets of:
Halting Snatch Deadlift + High Hang Snatch x3

*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) 8 Rounds for time of:
10 Push Press (95/65)
10 Box Jump (24″/20″)
10 Kettlebell Swing (55/35)
rest 1 min

*Score total time including rest between rounds to complete.

A) 2 Sets
Overhead Plate Step-ups x14 (7 ea. leg)
Upright Sit-up Med Ball Rotation x20 (10 ea. side)
400 m Run
+
2-4 Min of Ankle Mobility
2-4 Min of Shoulder Mobility

B) For Time:
20 Thrusters (95/65)
20 Toes to Bar
50 Double Unders

rest 4 min

For Time:
20 Toes To Bar
50 Double Unders
20 Thrusters

rest 4 min

For Time:
50 Double Unders
20 Thrusters
20 Toes To Bar

*Score each sequence separately.

A) Coaches Choice Warm-up

B) In Team of 2 Perform
2000 m Row (500 m Increments)
160 Kettlebell Swings (20 Rep increments)
100 Dips (10 Rep Increments)
80 Toes To Bar (10 Rep Increments)

A) Coaches Choice Warm-up

B) In teams of 3 perform:
100 Hang Power Cleans (185/125)
100 Push Press (135/95)
100 Overhead Squat (95/65)

*Once the bar is lifted off the ground, it may not come in contact with the ground until the workout is complete. If at any point the barbell touches the ground, the entire team must run 800 m as a group. Even when changing weight, the barbell must remain off of the ground. You may choose to hold the bar however you would like.

A) 2 Sets
Shoulder Circles x6 (Forward/Backward)
Arm Swings x6 (Up/Down)
Spider Lunges x12, 6 ea. leg
+
500 m Row @80%

B) AMRAP in 2 min of:
4 Push-ups
4 Ring Dips
rest 2 min

AMRAP in 4 min of:
8 Push-ups
8 Ring Dips
rest 4 min

AMRAP in 6 min of:
12 Wall Balls (20/15)
12 Burpees
rest 6 min

AMRAP in 8 min of:
16 Wall Balls (20/15)
16 Burpees

*Score total reps completed throughout entire workout

A) In Groups of 2 do:
2 Sets
100ft Walking Lunge (Partner holds a plank)
100ft Bear Crawl (Partner Holds Squat)

*After partner #1 completes the walking lunge, he/she will then hold a plank while partner #2 completes the lunge. Perform the same sequence for the bear crawl.

B) In 15-20 Minutes Establish a 1RM Deadlift

C) 3 Rounds for time of:
400 m Run
50 Double Unders
35 Squats

A) 3 Sets
Single Arm KB Press x5 ea. arm
Stiff Legged KB Deadlift x10
Handstand Hold x20-30 sec
Single Leg KB Deadlift x5 ea. leg

B) “Nate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (75/55)

*Scale for Muscle-ups
-1 Muscle-up = 1 Seated Banded Muscle-up
-1 Muscle-up = 3 Pull-ups + 3 Push-ups (On toes)
-1 Muscle-up = 5 Ring Rows + 5 Knee Push-ups

C) 3 Sets
Bent Over Barbell Row x12-15
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) In 15-20 Minutes Establish a 1RM Snatch

C) 4 Rounds of:
30 Sec Max Hang Power Snatch (135/95)
rest 90 sec
30 sec Max Burpee Over Bar
rest 90 sec

*Score total reps completed throughout entire workout.