WOD

A) Coaches Choice Warm-up

B) In teams of 2 perform
3 Rounds for time of:
25 Burpee Box Jump Overs (24″/20″)
50 Shoulder To Overhead (135/95)
100 Kettlebell Swings (53/35)

*You may partition reps between you and your partner however you choose.

A) 400 m Run
+
3 Sets of:
10 Squats
6 Gymnastic Kips
3 Pull-ups

B) “Badger”
3 Rounds for time of:
800 m Run
30 Squat Clean (95/65)
30 Pull-ups

A) 3 Sets of:
Nose To Wall Hold x20-30 sec
Box Jump W/ Step Down x8
Front Rack Barbell In-Place Lunge x10

B) In 15-20 Minutes Establish A 1RM Split Jerk

C) EMOM for 18 Minutes do:
Min 1 – Farmers Carry x200ft (Use KB or DB)
Min 2 – Wall Ball x15
Min 3 – Muscle-up x1-5

*Scale muscle-ups to Supine Ring Row x12 + Push-up x12

A) 2 Sets
Side Shuffle, Right Leg Lead x50ft
Side Shuffle, Left Leg Lead x50ft
Jump Squat x10 (Max height jump)
Frankenstein Walk x50ft
Ball Slam x10

B) 7 Sets of:
250 m Row
rest 2-3 min

*During every rest, perform a 30 sec effort “HEAVY” sled push.

C) 4 Sets
3 Man Makers
rest 1 min

1 Man Maker = 1 Push-up + 1 Renegade row ea. arm + 1 Power Clean + 1 Push press (Use DB or KB for entire sequence)

A) 2 Sets, not for time of:
Front Squat x5
Barbell Bent Over Row x10
Tall Clean x5
Stiff Legged Deadlift x10

*Use an empty barbell

B) 5 Sets
Clean x1.1

*Goal is to clean a weight heavier than the previous week if form allows.

C) 5 Sets, ea. for time of:
15 Calorie Row
10 Push-ups
10 Box Jump Overs (24″/20″)
10 Push-ups
rest 3 min

*Score fastest and slowest round. Sprint each round.

A) 2 Sets of:
45 Sec Row
rest 15 Sec
45 Sec Double Unders
rest 15 Sec
45 Sec Child Pose Stretch
rest 15 Sec

B) 3 Sets
Strict Pull-up x5-10
rest 30 sec
Kipping Pull-up x10-15
rest 90 sec

*If unable to do a unassisted kipping pull-up, you may choose from1 of 3 scales.
1-Use a band with a kipping motion.
2-Jumping pull-ups with a 3 second negative.
3-Ring Row.

C) AMRAP in 8 Min of:
5 Hang Power Snatch (135/95)
6 Burpee Over Bar
7 Toes To Bar

Rest 4 min, repeat

*Score total reps completed. 1 Round=18 reps

A) Coaches Choice Warm-up

B) In Teams of 2
For Time:
100 Power Snatches (95/65)
*Every minute must start with both athletes completing 10 Push-ups
**Only one athlete may work at a time.
***An athlete may not work until both athletes have finished 10 push-ups each.

A) Coaches Choice Warm-up

B) In teams of 2
For time:
Complete 5 Rounds each of:
400 m Run
50 Double Unders or 100 Singles
10 Power Cleans (165/110)
10 Burpees Over Bar