WOD

A) Coaches Choice Warm-up

B) In teams of 4

AMRAP in 8 Minutes of:
Max Push Press (155/105)

Rest 2 min

AMRAP in 8 Minutes of:
Max Rope Climbs

Rest 2 min

AMRAP in 8 Minutes of:
Max Cal Row

Rest 2 min

AMRAP in 8 minutes of:
Max Toes To Bar

*At the start of every AMRAP, all team members must perform a 400 m Run together before starting to complete repetitions at their station.

A) With an empty barbell do:
3 Sets of:
Snatch Grip Stiff Legged Deadlift x10
Snatch Grip Behind The Neck Push Press x10
Hang Power Snatch x5
Power Snatch x5

*Pause for 3 sec in the recieving position on each rep for Hang Power Snatch and Power Snatch

B) In 15-20 Minutes Establish a 1RM Power Snatch

Then do:

For time:
“Isabel”
30 Snatches (135/95)

A) EMOM for 10 Minutes do:
Odd – 45 Sec Row @80% effort
Even – 10 V-ups

B) On A Continuosly Running Clock:

For time:
40 Thrusters (95/65)

At 7:00 min mark do:
For time:
50 Toes to bar

At 14:00 min mark do:
For time:
60 Burpees to 4″ Plate

At 21:00 min mark do:
For time:
20 Thrusters (95/65)
25 Toes To Bar
30 Burpees to 4″ Plate

C) 5-10 Minutes of Band Assisted Mobility/Myofascial Release

A) In teams of 2 Perform:
4 sets of
1 Person does a 4 point shuttle sprint while partner is holding a Push-up hold
Rotate so both partners complete 4 shuttle sprints and 4 push-up holds each.

2-4 Minute Shoulder Stretch

B) Push Press
55% x6
65% x4
75% x3
85% x2
90% x1
95-98% x1
100+% x1
100+% x1
100+% x1

C) 1 Set of:
Max C2B Pull-up
Rest 2 min
3 Min Max Double Under
Rest 2 min
Max Ring Dip OR Stationary Dip/Push-up
Rest 2 min
3 Min Max Wall Ball (20/15)

A) 5 Sets of:
Jump Rope x30 Sec
Rest 10 Sec
Double DB/KB Strict Press x10 Sec (25LB/15LB)
Rest 10 Sec

B) Every 3 Minutes for 15 Minutes (5 Sets) do:
Handstand Push-up x8-10
Pull-up x8-10

*Movements can be done kipping or strict.

C) AMRAP in 10 Minutes of:
20 Burpees
15 Toes to bar
10 Deadlifts (225/145)

rest 5 min

For time:
1 Mile Run

A) 2 Sets, not for time of:
Row x250m
Samson Stretch Lunge x12 (6 ea. leg)
Wall Squat x10
Barbell Good Morning x10

*You may complete this in any order.

B) Back Squat
55% x6
65% x4
75% x3
85% x2
90% x1
95-98% x1
100+% x1
100+% x1
100+% x1

*Rest approx. 2 min between ea. set

C) For time:
500 m row

*Go for a P.R. 500 m row time!

Rest 5 Minutes, then do:

AMRAP in 90 Sec of:
Burpee Box Jump Over (24″/20″)

A) Coaches Choice Warm-up

B) Spend 15-20 Minutes Establishing a 1RM Push Jerk

C) EMOM for 21 minutes do:
Min 1 – Push Jerk x5
Min 2 – Double under x20-30
Min 3 – Alternating Pistol x16

*Choose a push jerk weight you feel comfortable using for 5 reps

A) Coaches Choice Warm-up

B) Spend 15-20 Minutes Establishing a 1RM Hang Power Snatch

C) AMRAP in 15 min of:
10 Hang Power Snatch (95/65)
10 Toes To Bar
10 Hand Release Push-ups