WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Single Leg Weighted Step-up x6 ea. @3131
rest 1 min
Single Leg 1/4 Squat Hold x20-30 sec ea. leg
rest 90 sec

C) 10 Rounds For Time Of:
7 Squat Cleans (95/65)
5 Handstand Push-ups

A) Coaches Choice Warm-Up

B) AMRAP In 20 Min Of:
4 Turkish Get-ups, R (35/25)
4 Turkish Get-ups, L
6 Kettlebell Wind Mills, R (35/25)
6 Kettlebell Windmills, L
15 Cal Row
20 Alt. Step-ups

C) 3 Sets
30 Sec Flutter Kick
rest 30 sec
30 Sec Crunches
rest 30 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
2 Rounds For Time Of:
40 Devil Press (35/25)
50 DB Man Makers (35/25)
60 Toes To Bar
70 Wal Balls (20/15)

*Only 1 person can work at a time

A) Coaches Choice Warm-Up

B) Deadlift
5-3-1-4-2-1

C) 3 Sets
AMRAP In 6 Min Of:
5 Power Clean (135/95)
7 Handstand Push-ups
9 Front Squats (135/95)
rest 1 min

*Start next set where you stopped on previous set. Score total rounds + extra reps completed

A) Foam Roll x2-3 min
+
2 Sets
Groiner w/Rotation x5 ea. side
Quadruped Thoracic Rotation x6 ea. side
Squat Hold w/Single Arm Raise x12 (6 ea. arm)

B) For Time:
100 Kettlebell Swings
*Every break perform 10 step-ups
300ft Overhead Plate Walking Lunges (45/35)
*Every break perform 10 Burpees to plate

C) 3 Sets
Half Kneeling Horizonal Banded Row x20 ea.
Banded Scap Pulls x30

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) 3 Sets
Back Squat x10 @22×1
*Building

C) 5 Rounds For Time Of:
15 Pull-ups
15 Push-ups
10 Squat Box Jump Overs

A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)

B) 4 Sets
Hang Squat Clean + Front Squat + Hang Squat Clean
*Building

C) 2 Sets
AMRAP In 3 Min Of:
20 Cal Ski Erg
10 Deadlifts (225/140)
Max DB Push Press (50/35)
rest 3 min
3 Min Max Cal Row
rest 3 min

*Score total reps of push press and cals.

A) Coaches Choice Warm-Up

B) 3 Sets
DB Weighted Bulgarian Split Squat x8 ea. Leg @31×1
rest 1 min
Wall Squat x30-45 sec
rest 90 sec

C) AMRAP In 15 Min Of:
10 Power Snatch (95/65)
10 Lateral Burpees Over Bar
30 Double Unders