WOD

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) 5 Sets
Bench Press x4 (Building)
rest 30 sec
Bent Over Banded Row x15
rest 90 sec

C) For Time:
30 Cal Row
20 Thrusters (95)
20 Cal Ski
20 Thrusters
30 Cal Assault Bike

A) Coaches Choice Warm-Up

B) EMOM For 28 Min Do:
Min 1 – Seal Walk x50ft + DB Push Press x8
Min 2 – Double Under x30 sec max
Min 3 – DB Step Over x6 + Burpee x5
Min 4 – Wall Ball x15

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
5 Sets
AMRAP In 1 Min Of:
5 Thrusters (95/65)
5 Burpee Over Bar
*Non working athlete hangs from pull-up bar.
**Each athlete performs the AMRAP once before moving to the next couplet.

rest 1 min

AMRAP In 1 Min Of:
6 Pull-ups
6 Deadlifts (185/120)
*Non working athlete must hold a handstand.
**Each athlete performs the AMRAP once before starting their next set

rest 1 min

**When one athlete finishes their minute of work, the next athlete picks up where they left off in the previous round.
***Score total rounds completed for both AMRAPS

A)Coaches Choice Warm-Up

B) 6 Sets
Deadlift x8 @90% of 10RM
rest 90 sec

C) “Nasty Girls”
3 Rounds For Time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

*Scale Options for 7 Muscle-ups
-25 Pull-ups + 25 Push-ups
-15 Strict Pull-ups + 15 Ring Push-ups
-7 Seated Banded Muscle-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) EMOM For 10 Min Do:
Odd – Rope Climb x1-3
Even – Reverse Sled Pull x50ft (heavy)

rest 2 min

EMOM For 12 Min Do:
Min 1 – Single Arm Overhead DB Walking Lunge + Single Arm Farmers Carry x50ft, R
Min 2 – Single Arm Overhead DB Walking Lunge + Single Arm Farmers Carry x50ft, L
Min 3 – GHD Sit-up x15

C) 3 Sets
Barbell Windsheild Wipers x20
rest 2 min

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) 4 Sets
EMOM For 3 Min
Hang Snatch Pull + High Hang Snatch + Snatch Balance
rest 2 min

*Each EMOM should stay at 1 weight. Increase weight after every EMOM.

C) 21-18-15-12 Reps For Time Of:
Overhead Squat (95/65)
Box Jump Over (24″/20″)
*Perform 30 double unders at the completion of every round.

A) Coaches Choice Warm-Up

B) EMOM For 9 Min Do:
Min 1 – Wall Climb x1-2
Min 2 – L-Hang Chin-up x3-5
Min 3 – Single Arm Ring Row Hang x15 sec ea.

*Perform a tuck chin-up or a regular chin-up to scale.

C) 2 Sets
3 Rounds For Time Of:
8 Handstand Push-ups
5 Single Arm KB Squat Clean, R (53/35)
5 Single Arm KB Squat Cleans, L
rest 4 min
For Time:
30/25 Cal Ski Erg
20/16 Cal Assault BIke
10 Burpee Box Jump Overs
rest 2 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) 5 Sets
Bench Press x6 (build to your heaviest weight used from last weeks 5RM)
rest 90 sec
Strict Pull-up x6-8
rest 90 sec

*Add weight to pull-up if able

C) For Time:
25 Clean and Jerk (115/75)
50 Toes To Bar
25 Clean and Jerk (115/75)