WOD

A) 3 Rounds, not for time of:
Barbell good morning x10
Stiff legged deadlift x10
Strict press x5

*Use empty barbell

B) Every 3 min for 12 min (4 sets) complete:
Strict Handstand Push-ups x3-5
Toes to bar x7-10
Double unders x15-30

C) Deadlift
5-5-5-5

Then do:

“Diane”
For time:
21-15-9
Deadlift (225/155)
Handstand Push-up

*Use abmats/plates to scale hspu depth against wall or scale HSPU to seated DB/KB press.

A) Jump rope x1min
rest 30 sec
Sit-up x45sec
rest 30 sec
Jump Squat x30 sec
rest 30 sec
Groiner Stretch x30 sec ea. leg

B) Back Squat
60% x6
70% x4
80% x2
65% x6
75% x4
85% x2
90% x2
95% x1

*Rest approx. 2 min between ea. set

C) 2 Sets of:
AMRAP in 1 min of:
Max Row for Cal

rest 3 min

AMRAP in 1 min of:
Max Push-up

rest 3 min

Score total calories and total push-ups separately.

A) Coaches Choice Warm-Up

B) 15 Minutes to establish a 3RM High Hang Snatch

15 Minutes to Establish a 2RM Hang Snatch

15 Minutes to Establish a 1RM Snatch

A) Coaches Choice Warm-Up

B) In Teams of 4 Complete:
For time:
4000 m row
300 Burpees
200 Pull-ups
100 Clean & Jerks (135/95)

*Each athlete starts at a station. Each athlete will complete 1000 m Row, 75 Burpees, 50 Pull-ups(C2B if able) and 25 Clean and jerks. Athletes may not rotate stations until everyone has completed their prescribed reps. You must rotate in the above order. If you start on Cleand & jerks, you go to rowing, etc.

A) Coaches Choice Warm-up

B) Open Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

**Scaled
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

A) 10 Minute Indoor Jog

Start every odd minute with 3 squats and 3 burpees.
Start every even minute with 4 lunges and 4 sit-ups.
Constantly change running directions if running in a circle.

B) Every 5 min for 25 min do:
400 m Run OR 500 m Row
Power Clean x12 (135/95)

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

A) In groups of 2 complete:
3 Sets ea. of:
Junkyard Dog Drill x5 ea.

B) 4 Sets
Push press x4 @75-80% of 1RM Push Press
rest 2 min

1 Set
Push press x Max @75-80%

C) For time:
60 Shoulder to overhead (95lb/65lb)
20 Wall balls (20lb/15lb)
40 Games standard box jumps (24″/20″)
20 Wall balls
20 Toes to bar
20 Wall balls

A) 1 Set of:
Jump Rope x2 min
Samson Stretch x10
Kettlebell Windmill x15 ea. arm
Lunge x12

B) Every 90 seconds for 12 min (8 Sets) do:
Hollow rocks x20-30 sec
Wall climb x2-3

*Modify wall climb by placing feet on a box with your hands on the floor and your body in a push-up position. Simply walk your hands towards the box with creating as little bend in the knee as possible and then walk your hands back out into a push-up position.
*Modify hollow rocks by positioning yourself into the top of a sit-up with your knees bent. Pick your feet up off the floor and balance on just your hips. To challenge yourself try and extend your legs and lean back with your torso.

C) For Time:
500 m row
then:
21-18-15-12 reps of:
Kettlebell swings (55/35)
Goblet squat (55/35)

rest 5 min, then do:

3 Rounds for time of:
35 Squats
20 Push-ups

*Score 2 seperate times for each portion