WOD

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Min 1 – Single Arm Ring Row x8 ea.
Min 2 – Bar Muscle-up x1-3 Or Wide Grip Pull-up x6-8
Min 3 – Push-up Hold x45 sec

C) 3 Sets
30 Sec Max Cal Ski Erg
30 Sec Max DB Push Press (50/35)
30 Sec Max Toes To Bar
rest 90 sec
60 Sec Max Curtis P’s
30 Sec MaxAlt. DB Snatch (50/35)
rest 90 sec

A) 2 Sets
Alt. Samson Stretch Lunge x10
Banded Good Morning x20
Close Stance Squat x6 + Wide stance Squat x6
+
2 Sets
Hip Ext. x15
Pigeon Pose x3 sec hold x5 ea. leg
DB Wind Mill x6 ea. arm

B) In 15-20 Minutes Build To A 1RM Front Squat

C) 5 Rounds For Time Of:
20 Wall Balls (20/14)
10 Hang Power Cleans (135/95)

A) 2 Min Foam Roll
+
2 Sets
Nose To Wall Hold x20-30 sec
Plate Loaded Front Squat x10
+
2 Sets
Cal Bike x10-12
Single Arm DB Tall Split Jerk x5 ea.

B) 5 Sets
Split Jerk x2
rest 1 min
1/4 Squat DB Press x8-10
rest 1 min

C) For Time:
500 m Row
21 Deadlifts (185/120)
21 Pull-ups
500 m Row
15 Deadlifts
15 15 Pull-ups
500 m Row
9 Deadlifts
9 Pull-ups

A) Coaches Choice Warm-Up

B) 5 Rounds For Time Of:
12 Burpee Ball Slams (20/15)
150ft Sled Push
50 Double Unders

C) 3 Sets
Single Arm Bent Over Row x12 ea. @2121
rest 90 sec
KB Wind Mill x8 ea. side
rest 90 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
75 Hang Power Snatches (75/55)
400 m Partner Run
150 Wall Balls (20/14)
400 m Partner Run
1000 m Row
50 Thrusters (45/35)
30 Pull-ups
400 m Partner Run

*Only one athlete can work at a time.

A) Coaches Choice Warm-Up

B) 5 Sets
Power Clean + Front Squat x1x2
*Building

C) “Mary”
AMRAP In 20 Min Of:
5 Handstand Push-ups
10 Pistols OR Single Leg Box Squats
15 Pull-ups

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) AMRAP In 20 Min Of:
500 m Row
6 DB Man Makers (35/25)
400 m Row
50ft Handstand Walk OR 100ft Seal Walk
300 m Row
16 DB Step Overs (35/25)

C) 3 Sets
Banded Lateral Arm Raise x15 ea.
Bulgarian Split Squat x15 ea.

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Min 1 – Wall Climb x2-3
Min 2 – Single Arm Push-up Hold x20 sec ea.
Min 3 – 90 Degree Chin-up Hang x10-15 sec

C) Every 5 Min For 20 Min Do:
15 Cal Assault Bike
12 Toes To Bar
9 Thrusters (115/75)