WOD

A) Complete in any order:
Row x 500 m
Chest Facing Wall Squats x15
Couch stretch x 1 min ea. leg

B) Back Squat
55% x8
65% x6
75% x4
60% x8
70% x6
80% x4
80% x2
90% x2

*Rest approx. 2 min between ea. set

C) 5 Sets, ea. for time of:
10 Pull-ups
10 Burpees
5 Thrusters (115/75)
rest 3 min

*Score fastest and slowest round.
**Try and keep the pull-ups unbroken. If you are able to do C2B pull-ups, please do so in todays workout but you must perform C2B pull-ups for every round.

A) Coaches Choice Warm-up

B) For Time
21-15-9
Hang Power Clean (135/95)
Ball Slams (30/20)
Hand Release Push Up

*Rest 5 min.

15-12-9
Hang Power Clean (135/95)
Ball Slams (30/20)
Hand Release Push Up

A) Coaches Choice Warm-Up

B) Open Workout 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

**Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

A) 3 Sets, not for time of:
Behind the neck snatch grip push press x10
Front rack lunges x5
Back squats x5
Sotts press x5

*Use empty barbell or PVC.

B) 4 Rounds, ea. for time of:
500 m row
15 Hang Power Snatch (95/65)
10 Wall balls (20/14)
rest 5 min

*Score fastest and slowest round.

C) 5-10 Minutes of Band Assisted Mobility

A) 1 Set of:
Arm circles (forward/backward) x10
Arm criss/cross x10
Arm up/down swings x10

Then do:

2 Sets of:
Row x30 sec @85%
Rest 30 sec

Push-up x30 sec (pause for 3 sec at top of push-up)
rest 30 sec

KB or DB Press x30 sec (Pause for 3 sec at top of press)
rest 30 sec

B) 4 Sets
Push press x5 @65-70% of 1RM Push Press
rest 2 min

1 Sets
Push press x Max @65-70%

C) 4 rounds
Sled push x200ft
rest 3-5 min

*Establish a heavy sled push for 200ft. Try and keep this no slower than a jogging pace. The sled should not get so heavy that you need to walk or stop during the 200ft

A) 1 Set of:
Bear Crawl x100ft(2 lengths of turf)
Squat x20
Crab Crawl x100ft(2 lengths of turf)
Sit-up x20

B) EMOM for 7 min do:
Shoulder taps x10-14

Immediatley followed by:

EMOM for 7 min do:
Seated DB press x8-10

C) 2 Sets of
AMRAP in 10 min of:
15 Games standard Box jumps (24″/20″)
10 Toes to bar

rest 5 min, repeat

*Score total reps completed between both sets.

A) 2 Min of Jump Rope

then do:

1 Set of:
In-place lunges x10 (5 ea. leg)
Pigeon pose stretch x1 min ea. leg
Samson stretch Lunges x10 (5 ea. leg)
Groiner stretch x1 min ea. leg
Goblet lunges x10 (5 ea. leg)

B) Back Squat
45% x8
55% x6
65% x4
55% x8
65% x6
75% x4
80% x1
90% x1

*Rest approx. 2 min between ea. set

C) 4 Sets, ea. for time of:
250 m row
rest 30 sec
10 Front squats (95/65)
35 Double unders OR 70 Singles
rest 2 min

*Score fastest and slowest round. Time each round at the completion of your last double under OR single under. Include the 30 sec rest into each rounds time

A) Coaches Choice Warm-up

B) In teams of 3 do:
5 Rounds for time of:
20 Ring dips OR Stationary dips OR Push-ups
20 Toes to bar OR Knee raises OR Sit-ups
350 m row

*Each member of the team must start by occupying a station. Athletes may not rotate to next station until everyone in their group has completed their work. Athletes must rotate in the above order. Your workout is complete once all 3 athletes of the team have completed each station 5 times.