WOD

A) Coaches Choice Warm-up

B) In Teams of 2 do
AMRAP in 20 Minutes of:
20 Power Snatch (135/95)
20 Overhead Squats (135/95)
100 Double Unders

*Only one athlete may work at a time. You can alternate reps between you and your partner however you please. Scale Double unders to Single Unders x2

A) Coaches Choice Warm-up

B) In Teams of 4 Complete:
3 Rounds for time of:
20 Games Standard Box Jumps (24″/20″)
30 DB Push Press
20 Burpees
30 Kettlebell Swings (53/35)

*Each athletes begins at a station. All 4 athletes may work at a time. Athletes may only rotate stations once everyone on their team has completed all of their reps for that movement. Rotate in the above order. Rotate through the above order 3 times to complete.

A) 1 set of:
Frankenstein Walk x50ft
High Knees x50ft
Lateral Step Overs x25 ft ea. leg
Crab Crawl x50ft
Bear Crawl x50ft

+

6 Minutes of Overhead Mobility

B) “Nancy”
5 Rounds for time of:
400 m run
15 Overhead Squats (95/65)

A) EMOM for 9 min do:
Min 1 – Empty Barbell Push Press x10
Min 2 – Jump Squat x10
Min 3 – Ring Row x10

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

C) 4 Sets of:
Overhead Slam Ball x15
Hip extension x10-15 @3131

A) With a partner complete:
2 Sets of:
Standing Med Ball Rotation Pass x10 Right
Standing Med Ball Rotation Pass x10 Left
Sprint 200ft

*Pass the med ball back and forth to your partner. Only 1 person sprints at a time.

B) Complete Each Station In Any Available Order:

For Time:
2000 m Row

EMOM for 7 Minutes Do:
Rope Climb x1

EMOM for 7 Minutes Do:
Alternating Pistol x8-10

*Goal for this entire workout is to hit a new or first ever 2000 m row P.R.

A) 3 Sets, not for time of:
Russian Kettlebell Swing x10
Jumping Lunge x10
Squat Hold x15 Seconds

B) In 15-20 Minutes Establish a 1RM Squat Clean

C) Every 2 Minutes for 16 Minutes do:
7-10 Thrusters (95/65)
7-10 Toes To Bar

A) 400 m Run
+
2 Sets, not for time of:
Super Man Hold x6 (Hold for 3 sec ea. rep)
Nose to Wall x20 Sec
L-Hang x15 Sec

B) 4 Sets of:
Strict Pull-up x Max
Rest 90 sec
Strict Dip x Max
Rest 90 sec

*Score total pull-ups completed seperately from total dips completed.

C) 4 Sets, ea. for time of:
400 m Run
12 Alternating Single Arm Dumbbell snatch
10 Burpee to 4″ Plate

Rest 3 min

*Score fastest and slowest Round.

A) Coaches Choice Warm-up

B) In team of 2 do:

AMRAP in 20 Minutes of:
3 Hang Squat Cleans (165/110)
Sled Push 200ft
6 Hang Squat Cleans
Sled Push 200ft
9 Hang Squat Cleans
Sled Push 200ft
12 Hang Squat Cleans
Sled Push 200ft
Etc…. Continue to add 3 Hang Squat Cleans to every round.

*You may break the reps and sled pushing up between you and your partner however you please. Only one person may be working at a time.