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) AMRAP In 10 Min Of:
200 m Run
15 Kettlebell Swings (53/35)
15 Push-ups
rest 5 min
AMRAP In 10 Min Of:
10 Double Kettlebell Squat Clean (35/25)
50ft Seal Walk
10 Box Jump w/step down (24″/20″)

C) 3 Sets
Barbell Windshield Wipers x14 (7 ea. side)
rest 90 sec
Z Press x8 @3131
rest 90 sec

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) Every 2 Min For 12 Min Do:
Hang Snatch x2
*Building

C) For Time:
8-14-22-14-8 Reps Of:
Overhead Squat (95/65)
Alt. DB Snatch (50/35)
Cal Row

A) Coaches Choice Warm-Up

B) EMOM For 16 Min Do:
Min 1 – Alt Handstand Shoulder Taps x20
Min 2 – Single Arm Ring Push-up Hold x15 sec ea.
Min 3 – Overhead DB Bench Squat x10
Min 4 – REST

C) 3 Rounds For Total Time Of:
500 m Row
rest 2 min
12 Burpee
20 Toes To Bar
12 Burpee
rest 2 min
100 Double Under
20 Deadlift (185/120)
rest 2 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 x5
*Building

C) For Time:
21-15-9 reps of:
Hang Squat Clean (135/95)
Handstand Push-up
Pull-up

A) Coaches Choice Warm-Up

B) For Time:
50 Cal Ski Erg
50 Double Unders
rest 90 sec
40 Handstand Push-ups
60 Double Unders
rest 90 sec
300ft Sled Push
70 Double Unders
rest 90 sec
20 DB Box Step Overs (55/35)
80 Double Unders

C) EMOM For 10 Min Do:
Odd – Barbell Curl x15
Even – Push-up x15

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
21-15-9-15-21
Power Snatch (135/95)
Toes To Bar
Double Kettlebell Squat Cleans (55/35)
then do:
2000 m Row

*Only 1 athlete can work at a time. Alternate athletes however you choose.

A) Coaches Choice Warm-Up

B) WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges,
5-in. elevated strict HSPU and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

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 25 Min Of:
3 Turkish Get-up, R (55/35)
3 Turkish Get-up, L (55/35)
100ft Crab Crawl
50ft Front Rack + Farmers Carry DB Walking Lunge
50ft Front Rack + Farmers Carry DB Walking Lunge (opposite)
10 Cal Ski Erg

C) 3 Sets
Russian Med Ball Twists x20
KB Side Bend x15 ea. side
Straight Arm Banded Pull Down x20