WOD

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) 5 Sets
Deadlift x3.3 @80%

C) 3 Rounds For Time Of:
20 Kettlebell Swings (53/35)
35 Push-ups
50 Double Unders

A) Coaches Choice Warm-UP

B) 3 Sets
1/2 Pull-up Hold x10-15 sec
Single Arm Ring Row x12 ea.

C) For Time:
20 Cal Assault Bike
20 Thrusters (95/65)
20 Box Jump Overs (24″/20″)
rest 5 min
200 m Run
25 Hang Power Snatch (75/55)
200 m Run
rest 5 min
20 Cal Assault Bike
10 Squat Clean Thrusters (135/95)
350 m Row

*Score total time including rest

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 x4
*Building

C) AMRAP In 12 Min Of:
5 Deadlift (135/95)
5 Hang Power Clean
5 Shoulder To Overhead
10 Burpee Over Bar
15 Pull-ups

A) Coaches Choice Warm-Up

B) 3 Sets
GHD Sit-up x12-15
Banded Tricep Pull Down x30

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 3 Perform:
AMRAP In 30 Min Of
10 Toes To Bar
10 Deadlifts (185/120)
then do:
5 Power Clean (185/120)
15 Wall Balls

*Each athlete will perform 1 round of 10 toes to bar + 10 deadlifts. Once every athlete has completed 1 round of the first couplet, each athlete will then do 1 round of 5 power cleans and 15 wall balls. Once everyone has completed their round of the second couplet, you will go back to the top and repeat the same sequence for the entire 30 minute AMRAP. Only 1 person can work at a time and must finish the entire couplet before the next athlete can start.

*Score 1 round for every time all 3 athletes complete a couplet

A) Coaches Choice Warm-Up

B) In 15-20 Minutes Establish A 1RM Back Squat

C) For Time:
400 m Run
40 Hang Squat Cleans (95/65)
400 m Run
30 Thrusters (95/65)
400 m Run

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) 5 Rounds For Time Of:
8 Kettlebell Wind Mill, R
8 Kettlebell Wind Mill, L
15 Overhead Medball Sit-ups
15 Cal Row
20 Walking Lunges

C) 2 Sets
Bulgarian Split Squat x20 ea. side
DB Curl x15 + Banded Curl x30

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) 5 Sets
Deadlift x6
*Building

C) 3 Rounds For Time Of:
20 Alt. DB Snatch (50/35)
30 Push-up
20 Games Standard Box Jump (24″/20)