WOD

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform:
4 Rounds For Time Of:
10 Man Makers (50/35)
20 Deadlifts (275/205)
30 Single Arm Thrusters, R (50/35)
30 Single Arm Thrusters, L

*Only 1 person can work at a time. Partition reps however you please.

A) Coaches Choice Warm-Up

B) 5 Sets
Deadlift x3
*Building

C) AMRAP In 18 Min Of:
8 DB Step Overs (50/35)
10 Shoulder To Overhead (135/95)
15 Cal Row

A) Foam Roll x2-3 min
+
2 Sets
Groiner w/Rotation x5 ea. side
Quadruped Thoracic Rotation x6 ea. side
Squat Hold w/Single Arm Raise x12 (6 ea. arm)

B) For Total Reps Do:
3 Min Max Ski Erg
3 Min Max Push-up
3 Min Max Kettlebell Swing (53/35)
3 Min Max Box Jump Over
3 Min Max Alt. Jumping Lunge

C) 3 Sets
GHD Glute Ham Raise x6-10
Alt. DB Curl x24 (12 ea.)

*Scale glute ham raise to partner glute ham negatives

A) 2 Sets
Scapular Wall Slides x6 @3131
Banded Face Pulls x12-15
Reverse Walking Lunge x50ft

2 Sets
Squat Broad Jump x6
Double Overhead KB Walk x50ft
Alt. Single Arm Russian Kettlebell Swing x14 (7 ea.)

B) EMOM For 12 Min Do:
Min 1 – Wide Grip Chin Over Bar Hold x10-20 sec
Min 2 – Strict Handstand Push-up x30 Sec Max
Min 3 – Barbell Roll Out x6-8

C) 4 Sets
AMRAP In 3 Min Of:
30 Wall Balls (20/15)
20 Toes To Bar
Max Power Snatch (95/65)
rest 3 min

A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)

B) 5 Sets
Clean Pull + Hang Squat Clean x1x3
*Building

C) For Time:
30/20 Cal Assault Bike
40 Burpees
50 Front Squats (95/65)

A) Coaches Choice Warm-Up

B) 3 Sets
2 Min Ski Erg @80% (try and hold same pace as previous week)
rest 15 sec
Nose To Wall Hold x45 sec
rest 90 sec

C) 3 Rounds For Time Of:
400 m Run
15 Deadlifts (185/120)
21 Pull-ups

A) Coaches Choice Warm-Up

B) For Time:
22-16-10 Reps Of
DB Box Step Overs (35/25)
V-ups

*Perform 5 Strict Pull-ups after each movement

C) 4 Sets, Not For Time Of:
Yoke Carry x100ft
Bear Crawl Sled Drag x100ft
Sand Bag Chest Hold x30sec
Single Arm DB Cross Body Romanian Deadlift x10 ea.

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform:
AMRAP In 30 Min Of:
6 Shoulder To Overhead (155/105)
5 Front Squats
4 Hang Power Cleans
*Only one person works at a time. Once athlete 1 completes the full sequence, the entire team must complete:
8 Syncro Burpees
12 Syncro Push-ups

*Once the entire team completes their syncro work, athlete 2 can then begin their barbell sequence.