WOD

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) Front Squat
65% x2
75% x2
85% x1
90% x1
90%+ x1
90%+ x1

C) For Time:
60 Pull-ups
50 Box Jump Overs (24″/20″)
40 Alt. DB Snatch (50/35)

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) 4 Sets
Split Press x5-7
rest 60-90 sec
Split Jerk x2 w/ 3 sec pause in each catch
rest 60-90 sec

C) For Time:
21-15-9 Reps Of:
Hang Squat Clean (135/95)
Burpees

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – 30 Sec Battle Rope
Min 2 – DB Box Step Over x8
Min 3 – 30 Sec Ring Push-up Hold
Min 4 – Single Arm DB Press x8 ea.
Min 5 – D-Ball Clean x3-5

C) 3 Sets
Quadruped Opposite Arm Leg Raise x8 ea.
Trap 3 Raise x8 ea. @2121
Sorensen Hold x30-45 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
“Partner Frelen”
4 Rounds For Time Of:
800 m Partner Run
30 DB Thrusters (50/35) (15 ea.)
30 Pull-ups (15 ea.)

*Both athletes run together. Only one athlete may work on thrusters at a time. Each athlete must complete 15 reps in any rep scheme before moving onto pull-ups. Both athletes must complete 15 pull-ups in any rep scheme before starting their next run.

A) Coaches Choice Warm-Up

B) In 15-20 Minutes Establish A 1RM Hang Power Clean

C) 10 Overhead Squats (135/95)
50 Double Unders
8 Overhead Squats
50 Double Unders
6 Overhead Squats
50 Double Unders
4 Overhead Squats
50 Double Unders
2 Overhead Squats
50 Double Unders

*Scale double under to either 25 reps or 100 single unders

A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.

B) EMOM For 6 Min Do:
Burpee Box jump Over x7-10 (24″/20″)
rest 2 min
EMOM For 6 Min Do:
Kettlebell Swing x15 (53/35)
rest 2 min
EMOM For 6 Min Do:
Alt. Jumping Lunge x20

C) 3 Sets
Single Leg Landmine Deadlift x12 ea. leg
Double KB Overhead Hold x30-45 sec
*rest as need between each set

then do:

3 Sets
Reverse Sled Pull x100ft

A) Coaches Choice Warm-Up

B) 3 Sets
Alternating Med Ball Push-up x16
(Use d-ball)
Single Leg Bench Dip x8-10 ea. leg

https://www.youtube.com/watch?v=MnljV_-PMb4

C) 4 Sets, For Total Time Of:
7 Clean and Jerk (135/95)
14 Pull-ups
21 Games Standard Box Jumps (24″/20″)
rest 1:1

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) Front Squat
55% x3
65% x3
75% x3
85% x3
85% x3
85% x3

C) For Time:
100 Hang Power Snatch (75/45)
*Every time you drop the bar perform 16/13 Cal Assault Bike