WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
For Time:
30 Clean and Jerks (185/120)
40 Cal Assault Bike
50 DB Box Step Overs (35/25) ea hand
30 Snatch (155/105)
40 Cal Assault Bike
50 DB Box Step Overs

A) Coaches Choice Warm-Up

B) 2 Sets
Hang Power Clean x4 @55-65%

2 Sets
Hang Power Clean x3 @70-80%

2 Sets
Hang Power Clean x2 @85-90%

C) For Time:
“Running Diane”
400 m Run
21 Deadlifts (225/145)
21 Handstand Push-ups
400 m Run
15 Deadlifts
15 Handstand Push-ups
400 m Run
9 Deadlifts
9 Handstand Push-ups

A) Foam Roll x2-3 min
+
2 Sets
Groiner w/Rotation x5 ea.
Star Push-up Hold x20 sec ea.
Squat Hold w/Single Arm Raise

B) 3 Rounds Of
3 Min Max Cal Bike Erg
3 Min Max Cal Ski Erg
3 Min Max Cal Row

*Before starting the movement below, you will do:
Bike Erg = Jumping Lunges x20
Ski Erg = DB Push Press x15 (35/25)
Row Erg = DB Bent Over Row x20 (35/25)

A) Coaches Choice Warm-Up

B) 4 Sets
Single Arm Ring Push-up Hold x10-15 ea.
Chinese Plank x30-45 sec
Reverse Seal Walk x50ft

C) 3 Sets
30 Sec Max Sumo Deadlift High Pull (95/65)
60 Sec Max DB Burpee Deadlift (50/35)
rest 90 sec
60 Sec Max Cal Assault Bike
30 Sec Max Push-up
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) 5 Sets
Front Squat x3 @80-85%

C) 3 Rounds For Time Of:
400 m Run
15 Hang Squat Snatch (95/65)

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
Pause Dip Jerk Drive x3 + Split Jerk x2
*Building

C) For Time:
500 m Row
75 Pull-ups
500 m Row
150 Squats
500 m Row

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Odd – Strict Chin-up x8-10
Even – Wall Climb x2-3

C) 3 Rounds For Time Of:
800 m Run
50 Med Ball Russian Twists (20/14)
30 V-ups

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
40 DB Man Makers (50/35)
*Non working athlete must hold a plank
80 Cal Row
*Non working athlete must hold 2 kettlebells in the front rack position (53/35)
120 Alt DB Snatch (50/35)
*Non working athlete must hold a glute bridge hold

*1 man maker = DB Push-up + DB Row ea. arm + DB Power Clean + DB Push Press