WOD

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
Hang Snatch Pull + Hang Snatch x1x3
(perform a pause above the knee and a 3 sec pause in each catch position)

C) For Time:
50 Kettlebell Swings (55/35)
50 Box Jump Overs (24″/20″)
50 Wall Balls (20/15)
50 Hang Power Cleans (95/65)

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Min 1 – Wall Climb x2-3
Min 2 – Nose To Wall Hold x20-30 sec
Min 3 – Hollow Body Rock Hold x15-20 sec

C) 4 Sets
AMRAP In 3:30 Of:
15 Burpees
20 Squats
15 Pull-ups
Max Cal Assault BIke
rest 6 min

A) 2 Min Foam Roll
+
2 Sets
Banded Scap Pull Aparts x20
Single Arm DB Sotts Press x8 ea.
Side Laying Thoracic Rotation x10 ea.
Push-up x3 @5155

B) Bench Press
5-5-5-3-3-1-1

C) AMRAP In 15 Min Of:
10 Push Press
12 Deadlifts
15 Cal Row

From min 0:00-5:00 use a barbell weight of 95/65
From min 5:00-10:00 use a barbell weight of 115/75
From min 10:00-15:00 use a barbell weight of 135/95

A) Coaches Choice Warm-Up

B) 3 Sets
1 Min Max Cal Assault Bike
rest 1 min
1 Min Max Bent Over Row (95/65)
rest 1 min
1 Min Max Alt. Jumping Lunge
rest 1 min
1 Min Max DB Bench Press (50/35)
rest 1 min

C) 3 Sets
GHD Sit-up x15-20
L-Hang x10-20 sec

A) Coaches Choice Warm-Up

B) In Teams Of 4 Perform:
3 Rounds For Time Of:
20 Thrusters (95/65)
30 Alt. DB Snatch (50/35)
20 Burpees
30 Games Standard Box Jumps (24″/20″)

*Each athlete occupies a station. All athletes work at the same time. Athletes can only rotate to the next station once everyone has completed their required reps.

A) Coaches Choice Warm-Up

B) “Open Workout 19.2”

WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.

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:
2000 m Row
10 Wall Climbs
150 Double Under
*Every 2 minute must start with 15 squats
*Start the workout by completing 15 squats

C) 3 Sets
Extended Arm Plate Walk x150ft
Banded Glute Walk x25ft 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
Hang Snatch x3
(perform a 3 sec pause above the knee and a 3 sec pause in each catch position)

C) 22-16-10 Reps For Time Of:
Devil Press (35/25)
Box Jump Over (24″/20″)