WOD

A) 400 m Run
+
Groiner stretch x1 Min ea. leg

Then do:
10 Wall Balls
10 Sumo Deadlift High Pulls
10 Box Jumps
10 Push Press

B) “Fight Gone Bad”
3 Rounds of:
1 Minute Max Wall Ball (20/15)
1 Minute Max Sumo Deadlift High Pull (75/45)
1 Minute Max Box Jump (20″ for everyone)
1 Minute Max Push Press (75/45)
1 Minute Max Cal Row
Rest 1 Minute

Score total reps completed for all 3 rounds.

A) 3 Sets of:
Single Leg Deadlift, R x5
Single Leg Deadlift, L x5
Bent Over Barbell Row x10
Thruster x10

*Use an empty barbell

B) For Time:
21-18-15-12 Reps of:
Front Squat (155/105)
Ring Dip

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

A) 6 Minute Indoor Jog
*Start every minute by doing 5 Push-ups

B) Push Press
55% x5
75% x3
85% x1
90% xMax
85% xMax
80% xMax

C) For time:
500 m row
40 Box Jump Overs (24″/20″)
30 Toes To Bar
20 Burpees
10 Muscle-ups

*Scale muscle-up to 3 Pull-ups + 3 Push-ups = 1 Muscle-up. Perform that sequence ten times to complete the equivilent of 10 muscle-ups

A) 2 Sets of:
Overhead KB walk x150ft
Hollow rock x20
Squat Broad Jump x50ft

B) EMOM for 10 Min do:
Odd – Strict Handstand Push-up x4-8
Even – Weighted Sit-up x10

*Hold weight across chest for weighted sit-ups. Use a dumbbell or kettlebell. Do not use momentum.

C) 4 Sets
AMRAP in 3 min of:
5 Thrusters (135/95)
10 Pull-ups

Rest 3 min, repeat for a total of 4 sets

*Goal is to be able to do a heavy thruster for 5 unbroken reps for the entire workout.

A) 1 Set of:
Jump Rope x30 sec
Running High Knees x100ft
Jump Rope x30 sec
Running Skips x100ft
Jump Rope x30 sec
Frankstein Walk x50ft

B) Back Squat
65% x5
75% x4
85% x3
90% x2
95% x1
95% x1
95% x1
95% x1

*Rest approx. 2 min between ea. set

C) 5 Sets, ea. for time of:
20 Kettlebell swings (55/35)
5 Burpees
20 Goblet Squats (55/35)
5 Burpees
rest 3 min

*Score Fastest and Slowest Rounds

A) Coaches Choice Warm-up

B) In Teams of 3 perform
3 Rounds for time of:
900 ft Sled push (100ft increments)
Row 2250 m (250 m increments)
45 Burpee Box Jump Overs (5 Rep increments)

*Only one athlete may work at a time. Keep the same athlete rotation throughout the workout.

A) Coaches Choice Warm-up

B) In Teams of 2 perform
For time:
Run 800 m
100 Pull-ups
200 Wall Balls
300 Push-ups
Run 800 m

*Both athletes must run together. For an athlete to complete reps during this workout, their partner must be holding a plank position. If the plank position is not being held, the working athlete may not complete any repetitions until the plank position is re-established. Reps may be broken up however each team chooses. You must complete all the reps of one movement before moving onto the next.

A) 2 Sets, not for time of:
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Strict Press x5
Push Press x5

B) “Burpee Grace”
For time:
30 Clean & Jerks (135/95)

*At the start of every minute, you must begin with completing 5 burpee over bar. With the remaining time left in that minute, you may do as many clean and jerks as possible. Once that minute is up and the next minute starts, you must stop doing clean and jerks and perform 5 burpee over bar before continuing to chip away at your 30 clean and jerks. Continue this sequence until 30 clean and jerks are completed.

C) 800 m Run @80%
Foam Roll/Lacrosse ball
-Hamstrings x2-4 Minutes
-Lats x2-4 Minutes
-Glutes x2-4 Minutes