WOD

A) Coaches Choice Warm-Up

B) 3 Rounds For Time Of:
20 Power Cleans (185/120)
20 Syncro Burpee Over Bar
50 Toes To Bar
20 Syncro Single Arm DB Push Press, R (50/35)
20 Syncro Single Arm DB Push Press, L

A) Coaches Choice Warm-Up

B) 4 sets
Deadlift x8 @80% of 10rm
Or heavy set of 8

C) “Fight Gone Bad”
3 Rounds For Max Reps Of:
1 Min Max Wall Ball (20/15)
1 Min Max Sumo Deadlift High Pull (75/45)
1 Min Max Box Jump (24″/20″)
1 Min Max Push Press (75/45)
1 Min Max Cal Row
Rest 1 minute

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) 2 Sets Ea. For Time Of:
21-18-15-12 reps of:
Single Arm Russian Kettlebell Swing, R (53/35)
Single Arm Russian Kettlebell Swing, L
Push-ups
Kettlebell Squat Cleans (53/35)
Seal Walk x50ft
rest 8 min

C) 3 Sets
Half Kneeling Landmine Press x15 ea.
Kneeling Banded Dip Press x20

(Similar to video)

A) Coaches Choice Warm-Up

B) 6 Sets
Weighted Strict Pull-up x5

*Scale to strict Pull-ups without weight, banded pulls at a lesser band than normal or weighted ring rows.

C) 4 Rounds For Time Of:
15 Deadlifts (185/120)
15 Burpee Over Bar
15 Pull-ups

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

B) 4 Sets
Snatch Lift Off + Power Snatch + Overhead Squat x1x2

*Building

C) 4 Sets
AMRAP In 3 Min Of:
1 Min Max Cal Assault Bike
20 Wall Balls
Max Power Snatch (135/95)
rest 5 min

A) 2 Sets
Banded Scap Pull Aparts x20
Overhead Single Arm Banded Pull Downs x15 ea.
Push-up x3 @5155

2 Sets
Seal Walk x50ft
Samson Stretch Lunge x50ft
Spiderman Lunge x25ft

B) Press
10-8-6-10-8-6

*Increase weight each set and each wave

C) 3 Rounds For Time Of:
15 Squat Cleans (135/95)
15 Ring Dips

A) Coaches Choice Warm-Up

B) 3 Sets Of:
AMRAP In 4 Min Of:
25ft Sled Push (135/90)
3 Burpees
rest 2 min
AMRAP In 4 Min Of:
10 Renegade Rows (35/20)
10 DB Front Rack Walking Lunges (35/20)
rest 2 min

A)Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
54-42-30-18
Dumbbell Squat Cleans (50/35)
Toes To Bar

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