WOD

A) Coaches Choice Warm-Up

B) Hang Power Clean
65% x5
70% x4
75% x3
75% x4
80% x3
85% x2
85%+ x2
85%+ x1

*Use these percentages if you have a 1RM. If not, follow the rep scheme.

C) For Time:
21-18-15-12-9 Reps Of:
Overhead Squats (95/65)
Pull-ups

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)
5 Rounds For Time Of:
10 Single Arm Russian Kettlebell Swings, R (53/35)
10 Single Arm Russian Kettlebell Swings, L
50 Double Unders
50ft Overhead Plate Walking Lunge (45/25)
rest 5 min, then do:
For Time:
50 Push-ups
50 Burpees
50 Weighted DB Box Step-ups (50/35)
*Hold db however you like

A) Coaches Choice Warm-Up

B) EMOM For 10 Min Do:
Odd – Ring Dip x4-6 @30×1
Even – Table Top Hold x20-30 sec

https://www.youtube.com/watch?v=-vOCkeGtk8Y

C) 3 Sets
2 Min Max Cal Ski Erg
rest 2 min
2 Min Max Wall Balls (20/15)
rest 2 min
2 Min Max DB Devil Press (35/20)
rest 2 min

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) 3 Sets
Front Squat x5
*Building

2 Sets
Front Squat x3
*Building off last set of 5

C) AMRAP In 12 Min Of:
10 Pull-ups
10 DB Push Press (50/35)
10 Box Jump Overs (24″/20″)

A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Press + Windmill x5
Side Laying Thoracic Rotation x10 ea.
Scapular Wall Slides x8 @3131

B) 5 Sets
Push Jerk x3 @80%+

C) For Time:
1000 m Row
50 Deadlifts (135/95)
40 Hang Power Cleans (135/95)
30 Thrusters (135/95)

A) Coaches Choice Warm-Up

B) 400m Run x2
(rest between 1:1)
200m Run
(rest 1:1)
100m Run

C) 4 Rounds For Time Of:
7 Kettlebell Snatch, R (55/35)
7 Kettlebell Snatch, L
20 Goblet Squats (55/35)
20 Burpees

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time
40-30-20 Reps Of:
DB Push Press (50/35)
Deadlifts (275/185)
Cal Assault Bike
Ring Dip

A) Coaches Choice Warm-Up

B) Hang Power Clean
65% x5
70% x4
75% x3
75% x4
80% x3
85% x2
85%+ x2
85%+ x1

*Use these percentages if you have a 1RM. If not, follow the rep scheme.

C) For Time:
21-18-15-12-9 Reps Of:
Overhead Squats (95/65)
Pull-ups