WOD

A) 3 Sets of:
Double Kettlebell Overhead Walking Lunges x12
Double Kettlebell Bent Over Row x10
Indoor Sprint x200ft
Double Under x10-20

Then do:
4 Minutes of Front Rack Mobility

B) 5 Rounds for time of:
5 Muscle-ups
10 Front Squats (155/105)
50 Double unders

*If unable to do muscle-ups, perform 10 pull-ups and 10 push-ups. If you are able to do chest to bar pull-ups, perform instead of regular pull-ups for the entire workout and if you are able to do ring push-ups, perform those instead of push-ups for the entire workout.

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

A) In groups of 3 do
2 Sets of:
Upright Sit-up Hold x1 Min
Rest 30 Sec
Overhead Kettlebell Hold x1 Min
Rest 30 Sec
Samson Stretch Lunge x1 Min
Rest 30 Sec

*Each person occupies a different station. Rotate through each station in the above order. For the upright sit-up hold, start at the top of your sit-up position, while keeping your knees bent, lift your heels up off the floor and balance your weight on your hips. You may modify this movement by lightly holding your knees into your chest with your arms.

B) 4 Sets
Push press x2 @90-95% of 1RM Push Press
rest 2 min

1 Sets
Push press x Max @65-70%
(Use the same weight for your max set that you used previously for this percentage).

C) 4 Sets of:
AMRAP in 4 min of:
400 m Run
Max Toes To Bar
rest 2 min

*Score total toes to bar completed.

A) 2 Sets, not for time of:
Chest Facing Wall Squat x10
Wide Push-up x10
Spider Lunger x6

B) 4 Sets of:
Nose to Wall Hold x45 sec
Rest 15 Sec
Ring Support Hold x30 Sec
Rest 30 Sec
Max Pistol, Right Leg x15 Sec
Rest 15 Sec
Max Pistol, Left Leg x 15 Sec
Rest 15 Sec

*For ring support, jump to the locked out position of a dip and hold for 30 sec. If unable to complete 30 consecutive seconds, collect as much active holding time within the 30 seconds as possible. For pistols use a box to modify depth of squat or use a reistance band between the squat rack to give assistance and balance out of the bottom of the squat.

C) AMRAP in 12 min of:
5 Hang Squat Snatch (95lb/65lb)
10 Games Standard Box Jumps (24″/20″)

A) At 80% effort complete:
500 m Row

Then do:
Couch Stretch x1 min each leg

B) 2 Sets of:                                                                      
Back Squat x4 @85%

3 Sets of:
Back Squat x2 @90%

*Rest approx. 2 min between ea. set

C) “Tabata On The 20’s”
8 Rounds of:
20 Sec Max Pull-up
Rest 20 Sec
20 Sec Max Push-up
Rest 20 Sec
20 Sec Max Sit-up
Rest 20 Sec
20 Sec Max Squat
Rest 20 Sec

*Alternate through movements throughout the entire workout. Score total reps completed.

A) Coaches Choice Warm-Up

B) In Teams of 2 Complete:

For time:
400 m Run
60 Shoulder To Overhead (135/95)
400 m Run
50 Ring Dips
400 m Run
40 Strict Pull-ups
400 m Run
30 Deadlifts (275/185)
400 m Run
20 Box Jumps (30″/24″)

*Only one athlete may work at a time but both athletes must run together. Both athletes must be at their station before performing reps at that movement.

A)  3 Sets, not for time of:
Clean pull x5
Tall clean x5
Hang Power Clean x5

*Use an empty barbell

B) Spend 15 Minutes Building To A Heavy”ish” 1RM Power Clean

*This does not necessarily mean hit a P.R. If you are feeling good, go for it, otherwise focus or your technique and build up to something that feels heavy.

C) “Chief”
5 Sets of:
AMRAP in 3 min of:
3 Power clean (135/95)
6 Push-up
9 Squat
rest 1 min

Post total reps completed throughout all 5 sets. 1 Rounds = 18 reps

A) With A Partner Complete:
3 Rounds of:
14 Samson Stretch Lunges
20 Tuck Jumps

*Only 1 athlete working at a time. While one athlete completes 1 round, the other athlete is holding a plank. Alternate roles after each round.

B) EMOM for 24 Minutes do:
Min 1 – 10 Thruster (95lb/65lb)
Min 2 – 10 Toes to Bar
Min 3 – 10 Kettlebell Sumo Deadlift High Pull (55lb/35lb)

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

A) Ring row x10
Box Step-up x10 ea. leg
Strict pull-up x10
Nose to wall hold x20-30 sec

4 Minutes of Lacrosse Ball Shoulder mobility
4 Minutes of Band Assisted Shoulder Mobility

B) 4 Sets
Push press x3 @85-90% of 1RM Push Press
rest 2 min

1 Sets
Push press x Max @85%

C) For time:
30 Kettlebell Swings (55lb/35lb)
25 Games Standard Box jumps (24″/20″)
20 Pull-ups
25 Kettlebell Swings (55/35)
20 Games Standard Box Jumps (24″/20″)
15 Pull-ups
20 Kettlebell Swings (55lb/35lb)
15 Games Standard Box Jumps (24″/20″)
10 Pull-ups