WOD

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
High Hang Clean + Hang Clean + Clean 2″ below the knee

*Pause at each starting position for 2 seconds.

C) 5 Sets
1 Min Max Wall Ball (20/15)
rest 3 min

*Score total wall balls

A) 2 Sets, not for time of:
15 Gymnastic Kips (on pull-up bar)
12 Wall Squats (Squat Therapy)
6 Candle Sticks

*Use a counter weight to modify standing up on the candle sticks.

B) EMOM for 18 Min do:
Min 1 – Rope Climb x1-3
Min 2 – Double Under x30 Sec Max
Min 3 – L-Sit x20-30 Sec

C) AMRAP in 7 min of:
5 Push Press (135/95)
10 Toes To Bar

Rest 3 min

AMRAP in 7 min of:
5 Overhead Squats (135/95)
10 Box Jump Overs (24″/20″)

**Please wear pants or high socks for rope burn prevention.

A) Coaches Choice Warm-up

B) Climb the ladder as high as you can in 20 min
1 KB Clean and Push Press, R
1 KB Clean and Push Press, L
1 Games Standard Box Jump

2 KB Clean and Push Press, R
2 KB Clean and Push Press, L
2 Games Standard Box Jump

3 KB Clean and Push Press, R
3 KB Clean and Push Press, L1
3 Games Standard Box Jump

4 KB Clean and Push Press, R
4 KB Clean and Push Press, L
4 Games Standard Box Jump
Etc….

Complete a 200ft Sprint after each completed round.

A) Coaches Choice Warm-up

B) In Teams of 2 perform
“Partner Murph”
Run 1 Mile (400 m increments)
100 Pull-ups (5 rep increments)
200 Push-ups (10 rep increments)
300 Squats (15 rep increments)
Run 1 Mile (400 m increments)

*You must complete all 100 pull-ups before starting your push-ups and you must complete your 200 push-ups before sarting any squats. Only 1 partner may work at a time. Partners must switch the working athlete at each increment.

A) 2 Sets, not for time of:
High Knee x50ft
Side Shuffle x50ft (Right leg leads)
Side Shuffle x50ft (Left leg leads)
Samson Stretch x25ft
Inch Worm x25ft

+

4-6 Minutes of Ankle/Achilles Mobility

B) “Annie”
50-40-30-20-10 reps of:
Double Unders
Sit-ups

At 15:00 min mark do:
3 Rounds of:
30 Sec max Dumbbell Snatch, R
30 Sec max Dumbbell Snatch, L
rest 1 min

A) EMOM for 8 min do:
Odd – Push-ups x10
Even – Double KB Overhead Walking Lunge x12 (6 ea. leg)

B) 5 Sets
Split Press x3 + Split Jerk x5

*Focus on foot work and speed under the bar. Weight on the bar will be limited by what you can split press. For your split press, maintain your split jerk stance and do not use any momentum from your legs or hips to move the bar.

C) 7 Rounds for time of:
10 Pull-ups
10 Burpees
10 Front Squat (135/95)

A) 3 Sets
Jog x200ft
Jumping Lunge x10 (5 ea. leg)
Games Standard Box Jump x10 (Step down)

B) 3 Sets, ea. for time of:
800 m Run
rest 6 min

*At any point during your rest complete:
15 GHD Sit-ups
15 Strict Press (Choose the heaviest weight that you can go unbroken with for 15 reps)

C) 3 Sets of:
Barbell Good Morning x8 @41×1
rest 1 min
Weighted Step-up x10 ea. leg @3131
rest 1 min

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
High Hang Clean x2 + Hang Clean x1

C) 4 Sets, ea. for time of:
15 Calorie Row
15 Thrusters (75/55)
rest 3 min

*Score fastest and slowest round. Every round should be an all out sprint. Focus on transitioning from one exercise to another as quickly as possible.