WOD

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) Every 2 Min For 10 Min Do:
Push Jerk x5
*Building

C) 5 Rounds For Time Of:
9 Deadlifts (135/95)
5 Squats Cleans
3 Thrusters

A) Coaches Choice Warm-Up

B) 5 Sets, Ea. For Time Of:
100ft Farmers Carry (70/53)
200ft Sled Push
100ft Sandbag Chest Carry (Choose a weight)
3 Wall Climb
50 Double Unders
rest 3 min

C) EMOM For 9 Min Do:
Min 1 – GHD Sit-up x15
Min 2 – Plank Hold x30sec
Min 3 – TRX Crunches x12

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
100 Kettlebell Push Press, R (53/35)
50 Back Squats (135/95)
100 Kettlebell Push Press, L
50 Power Cleans (135/95)
100 Burpees
50 Cal Assault Bike

*Only 1 person can work at a time.

A) Coaches Choice Warm-Up

B) 3 Sets
Back Squat
75% +20lb x4
80% +20lb x2
85% +10lb x1

C) “DT”
5 Rounds For Time Of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder To Overhead

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:
50 Sit-ups
100 Kettlebell Swings (53/35)
25 Squats
50 DB Box Step-ups (35/25)
25 Squats
1000 m Row
50 Sit-ups

C) 3 Sets
Bent Over Reverse DB Flyes x15
DB Front Raise x15

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 2 Min For 12 Min Do:
Deadlift x4
*Building

C) For Time:
50 Overhead Squats(95/65)
50 Toes To Bar
50 Box Jump Overs (24″/20″)

A) Coaches Choice Warm-Up

B) 3 Sets
Barbell Roll Out x6-8
Chinese Plank x30-45 sec
Ring Support Hold x20-30 sec

C) 2 Sets, Ea. For Time Of:
400 m Run
20 Alt. DB Snatch (50/35)
rest 5 min
21 Thrusters (95/65)
21 Burpees Over The Bar
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 Press x3
*Building

C) 5 Rounds For Time Of:
30ft Walking Lunge
15 Pull-ups
30 Push-ups