WOD

A) 3 Sets
Hollow Rock x30 sec
rest 30 sec
Push-up Hold x30 sec
rest 30 sec
Squat Hold x30 sec
rest 30 sec

B) Every 3 Minutes for 12 minutes do:
5-7 Strict Pull-ups
7-10 Toes To Bar
20-30 Double unders

(Pause for 1 second at the top of each pull-up)

C) 3 Sets, for total reps
AMRAP in 3 min of:
15 Push press (95/65)
15 Kettlebell Swings (53/35)
Rest 3 min

A) Coaches Choice Warm-up

B) In teams of 2
Complete 8 Rounds for time of:
500 m Row
20 Push-ups
10 Hang Squat Snatch (135/95)

*Only one person may work at a time. The first athlete must finish a full round, before the second athlete starts their round.

A) Coaches Choice Warm-up

B) In Teams of 2
Complete 2 Rounds of:

AMRAP in 3 min of
Max Toes To Bar

Rest 2 min

AMRAP in 3 min of
Max Deadlift (225/145)

Rest 2 min

AMRAP in 3 min of
Max Ring Dip

Rest 2 min, Repeat

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 Front Rack Mobility

B) “Jackie”
For Time:
1000 m Row
50 Thrusters (45)
30 Pull-ups

A) With A Partner Complete:
20 Wall Climbs
*For wall climbs to be performed, the non working partner must hold the bottom of a squat. Rotate every 2 Wall climbs.

B) 5 Sets
Tall Jerk x3 + Split Press x3

*This is not a strength focused complex. Focus on proper position and execution of each movement. Add weight as form allows.

C) AMRAP in 10 min of:
10 Wall balls (20/15)
20 Double Unders

A) With a partner complete:
2 Sets of:
Med Ball Lunge Pass x10 Right
Med Ball Lunge Pass x10 Left
High Knee x50ft

*Pass the med ball back and forth to your partner

B) 3 Sets, ea. for time of:
750 m Row
Rest 6 min

*At any point during your rest complete:
20 V-ups
20 Push-ups

C) 3 Sets of:
Sorensen hold x30-45 sec
rest 1 min
Bulgarian Split Squat 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 x3

C) 6 Sets, ea. for time of:
400 ft Shuttle Sprint (50 ft Increments)
15 Pull-ups
rest 3 min

A) 3 Sets, not for time of:
250 m Row
Push-up x10 @1113

(Pause for 3 seconds at the top of each push-up)

B) EMOM for 10 min do:
Even – Ring Support Hold x15-30 sec
Odd – False Grip Ring Row x10-12 @1112

(Pause for 2 seconds at the top of each pull)

C) 3 Rounds, ea. for time of:
50 Double Unders or 100 Single Unders
15 Thrusters (95/65)
10 Burpees Box Jump Overs
Rest 4 min