WOD

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B) For Time:
2000 m Row
200 Double Unders
2 Mile Assault Bike

C) 3 Sets
Sorensen Hold x30-45 sec (Add weight if able)
Banded Good Morning x30
Renegade Rows x20

A) 2 Min Jump Rope
+
2 Sets
Samson Stretch Lunge x50ft
Alt. Lateral Lunge x12
Inch Worm + Push-up x8
Turkish Get-up x4 ea. side

B) Every 90 Sec For 9 min Do:
Deadlift x4
*Building

C) 5 Rounds For Time Of:
30 Walking Lunges
20 Hang Power Snatch (75/55)
10 Handstand Push-ups

A) Coaches Choice Warm-Up

B) 3 Sets
PVC Banded Muscle-ups x15-20
False Grip Hang x10-20 sec
Single Arm Ring Row Hold x10-15 sec ea. side

C) 3 Sets
AMRAP In 3 Min Of:
20 Kettlebell Swings (53/35)
20 Wall Balls (20/15)
Max Power Clean and Jerk (155/105)
rest 5 min

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 x2.2 @80% +5-10lb
*Rest 10 sec between each set of 2

C) “Tabata”
8 Rounds Of:
20 Sec Max Cal Assault Bike
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max Box Jump Over (24″/20″)
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max DB Thruster (50/35)
rest 10 sec
then immediately into:
8 Rounds Of:
20 Sec Max Pull-up
rest 10 sec

*Score total reps completed

A) Coaches Choice Warm-Up

B) 3 Sets
Seated Barbell Good Morning x10
KB Weighted Glute Bridge x15-20

C) EMOM For 21 Minutes Do:
Min 1 – DB Step Overs x6-8
Min 2 – Strict Pull-up x5-10
Min 3 – Sled Push x150ft
Min 4 – Hip Extension x15

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 30 Min Of:
800 m Partner Run
20 Power Snatch (135/95)
30 Toes To Bar

*Only 1 athlete can work a a time. Both athletes must perform the run together

A) Coaches Choice Warm-Up

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

C) “Fight Gone Bad”
3 Rounds Of:
1 Min Max Wall Ball (20/15)
1 Min Max Sumo Deadlift High Pull (75/55)
1 Min Max Box Jumps (24″/20″)
1 Min Max Push Press (75/55)
1 Min Max Cal Row
rest 1 min

A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.

B) For Time:
500 m Ski Erg
300ft Sled Push
600ft Farmers Carry (53/35)
rest 4 min
4 Rounds Of
5 Man Makers (35/25)
20 Walking Lunges

C) 3 Sets
Hip Extension x15
Barbell Curl x8.6.4 (10 sec hold at the top between each cluster)