WOD

A) Coaches Choice Warm-Up

B) WORKOUT 19.5
33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

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) AMRAP In 12 Min Of:
3 Kettlebell Snatch, R (53/35)
3 Kettlebell Snatch, L
5 Kettlebell Thruster + Windmill, R
5 Kettlebell Thruster + Windmill, L
20 Walking Lunges
At The 12:00 Min Mark Do:
For Time:
50 Cal Assault Bike

C) 3 Sets
Single Arm Tricep Pull Down x15 ea.
Banded Lo-High Wood Chop x12 ea.

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
5 Sec Tempo Snatch Pull + Hang Snatch + Snatch
*Building

C) 2 Rounds For Time Of:
35 Cal Row
25 Burpee Box Jump Overs
15 Deadlifts (275/180)

A) Coaches Choice Warm-Up

B) EMOM For 9 Min Do:
Min 1 – L-Hang x10-15 sec
Min 2 – GHD Sit-up x12
Min 3 – Rest

C) Every 6 Min For 24 Min Do:
For Time:
10 Pull-ups
10 Clean and Jerks (135/95)
10 Pull-ups
10 Cal Assault Bike

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 12 Min Do:
Push Press
Set 1 – 10 Reps
Set 2 – 9 Reps
Set 3 – 8 Reps
Set 4 – 7 Reps
Set 5 – 6 Reps
Set 6 – 5 Reps

*Progressively build to try and hit a heavier set of 5 than your previous week

C) AMRAP In 15 Min Of:
5 Front Squats
5 Handstand Push-ups
10 Kettlebell Swings (53/35)

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – DB Push Press x10 (50/35)
Min 3 – Alt. Lateral Goblet Lunge x12
Min 4 – Sit-up x20
Min 5 – Ring Push-up x8-12
Min 6 – L-Hang x10-20 sec

C) 3 Sets
Weighted Glute Bridge x20
Side Plank Hold x45 sec ea.

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform:
100 Power Cleans (135/95)
100 Front Rack Lunges (135/95)
100 Cal Assault Bike
60 DB Man Makers (50/35)

*Only 1 athlete can work at a time, 1 athletes is resting and 1 athletes is holding a plank. The Rotation will go in the order below:
Athlete 1- Working
Athlete 2 – Holding
Athlete 3 – Resting
**Rotate in that order for the entire workout.
If an athlete stops holding their plank, the working athlete must stop as well and a rotation must happen.

A) Coaches Choice Warm-Up

B) “Open Workout 19.4”

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees