WOD

A) Coaches Choice Warm-Up

B) In Teams of 3 Perform:
15 Sets Of:
30 Sec Assault Bike
*Alternate each person for 5 sets each.
rest 3 min
15 Sets Of:
30 Sec Max Alt. DB Snatch (50/35)
*Alternate each person for 5 sets each.
rest 3 min
15 Sets Of:
30 Sec Max Jump Squats
*Alternate each person for 5 sets each.
15 Sets Of:
30 Sec Max Pull-up
*Alternate each person for 5 sets each.

*Score total reps completed bteween all exercises

A) Coaches Choice Warm-Up

B) 3 Sets
Back Squat
75% x6
80% x4
85% x2

C) “Karen”
For Time:
150 Wall Balls (20/15)
rest 3 min, then do:

@80% Effort
1000 m Row
or
1.5 Mile Bike

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 Cal Ski Erg
400 m Run
rest 5 min
400 m Run
30 Turkish Get-ups (53/35)
*You may alternate sides as you please. 15 reps must be performed on each arm.
rest 5 min
20 Pull-up
20 Ring Dips
400 m Run
20 Ring Dips
20 Pull-ups

C) EMOM For 6 Min Do:
Barbell Curls x12-15
(Choose a barbell weight that allows you to perform the reps within the minute with as little “body english” as possible)

A) 2 Min Row
+
3 Sets
Snatch Grip RDL x7
Snatch Grip Behind The Neck Press x7
High Hang Power Snatch x4
Overhead Squat x4

B) 5 Sets
Snatch Lift Off w/5 sec pause + Snatch From Pause Below The Knee + Snatch
*Building
**Pause in the catch of each snatch for 3 sec

C) For Time:
50 Kettlebell Swing (53/35)
40 Box Jump Overs (24″/20″)
30 Kettlebell Swings
20 Box Jump Overs
200ft Single Arm Overhead DB Walking Lunge (50/35)

A) Coaches Choice Warm-Up

B) 3 Sets
Star Plank Hold x20 sec ea. side
Body Saw Plank To Press up x8-10
Floor Seated Upright Leg Lifts x14

C) 4 Sets, Ea. For Time Of:
500 m Row
21 Shoulder To Overhead (135/95)
15 Back Squats (135/95)
rest 6 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) Every 90 Sec For 12 Min Do:
Push Press x4
*Building

C) AMRAP In 12 Min Of:
3 Hang Squat Cleans (185/120)
6 Burpees Over Bar
25 Double Unders

A) Coaches Choice Warm-Up

B)
5 Sets
20 Sec Star Plank, R
20 Sec Star Plank , L
rest 40 sec
40 Sec Wall Squat Hold
rest 40 sec
20 Sec Overhead Z Press Hold, R
20 Sec Overhead Z Press Hold, L
rest 40 sec

C) 5 Sets
30 Sec Max Cal Ski Erg
30 Sec Max Sit-up
30 Sec Max Alt. Jumping Lunge
rest 30 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time
42-30-18 Reps Of:
Overhead Squat (95/65)
Push-up
Pull-up
then do:
42-30-18 Reps Of:
Hang Squat Clean (95/65)
Push-up
Pull-up