WOD

A) 1 Set of:
Scapular Wall Slides x20 @3131
Wall Squat x20 (Squat Therapy)
Push-up Shoulder Circles x10 ea. direction
Barbell Front Rack Lunge x100ft

B) 5 Sets
Tall Jerk x3 + Split Press x3 + Split Jerk x2

C) EMOM for 18 min do:
Min 1 – Heavy Sled Push x30-40 sec effort
Min 2 – Push Press x10 (as heavy as possible)
Min 3 – Toes To Bar x8-12

A) 500 m Row (easy pace)
+
2 Sets of:
Overhead Barbell Lunge (Snatch Grip) x10
Barbell Good Morning x10
Behind the Neck Push Press x10

B) 4 Sets, ea. for time of:
350 m Row
15 Hang Power Snatch (95/65)
Rest 3 min

C) 3 Sets of:
DB Man Maker x6
rest 2 min

1 Man Maker = 1 DB Push-up + 1 Renegade Row each arm + DB Power Clean + DB Push Press

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
Hang Clean + Clean 2″ below the knee + Clean

*Pause in each starting position for 2 seconds.

C) For Time:
150 Kettlebell Swings
*Every time you break yours reps, perform 20 No-Push-up Burpees

A) Coaches Choice Warm-up

B) In Teams of 2 Perform
AMRAP in 30 Min of:
6 Man Makers (DB or KB) (1 Rep Increments)
30 Sit-ups (15 Rep increments)
6 Wall Climbs (1 Rep Increments)
40 Goblet Lunges (20 Rep Increments)
6 Muscle-ups (1 Rep Increments)
50 Wall Balls (25 Rep Increments)

*Scale 1 Muscle-up to 3 pull-ups + 3 push-ups.

A) Coaches Choice Warm-up

B) In Teams of 2 Perform
AMRAP in 8 min of:
20 Back Squats (135/95)
60 Double Unders

rest 4 min

AMRAP in 8 min of:
200 ft Sled Push
20 Hang Power Clean (135/95)

rest 4 min

AMRAP in 8 min of:
20 Ring Dips
60 Kettlebell Swings (53/35)

*Partition the reps between your partner however you like.

A) 400 m Run
+
2 Sets of:
10 Push-up
10 Groiner, 5 ea. leg (hold for 5 sec each leg)
+
2 Sets of:
10 Stiff Legged Snatch Grip Deadlift
5 Hang Muscle Snatch

B) “Open Workout 14.1”
AMRAP in 10 Min of:
30 Double Unders
15 Power Snatches (75/55)

Rest 7 min, then do:

“Open Workout 12.1
AMRAP in 7 min of:
Burpee to 6” Target

A) With an empty bar do:
2 Sets
10 Tall Muscle Cleans
10 Front Rack In-place lunges
10 Push Press
+
2-4 Min of Front Rack Mobility

B) 5 Sets
Jerk balance + Split Press x1 x3

*Perform a jerk balance and in your landing stance lower the bar to you shoulders and perform a split press. After completing your split press, return back to your starting position for your jerk balance and repeat this sequence a total of 3 times per set for 5 sets.

C) EMOM for 10 Min do:
Odd – DB/KB Farmers Carry x300 ft
Even – 10 Burpees

At The 15:00 min mark on a running clock start.

EMOM for 10 Min do:
Odd – Wall Climb x2-3
Even – Ball Slam x10

A) 1 Set of:
High Knee x50ft
Butt Kick x50ft
Frankenstein Walk x50ft
Bear crawl x50ft
Single Leg Broad Jump, R x50ft
Single Leg Broad Jump, L x50ft

B) 3 Sets, ea. for time of:
500 m Row
35 Kettlebell Swings (53/35)
Rest 5 min

C) 3 Sets of:
Weighted Sorensen Hold x30 Sec
rest 1 min
Push-up x20-30
rest 1 min
Sit-up x20-30