WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Deficit Push-up x10-15 (2-6″)
Ring Support Single Leg L-Sit x10 Sec (5 sec ea. leg)
Handstand Rower Compression x3-5 @51×2

C) 5 Rounds For Time Of:
5 Deadlift (135/95)
5 Hang Squat Cleans (135/95)
5 Thrusters (135/95)
15 Cal Assault Bike
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) 5 Sets
Power Snatch x5 + Overhead Squat x5

C) 4 Sets
1 Min Max Cal Ski Erg
30 Sec Max DB Push Press
30 Sec Max Box Jump Over (24″/20″)
rest 3 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) Every 2 Min For 12 Min Do:
Press x10
*Building

C) For Time:
15 Burpees
30 Wall Balls (20/15)
50 Double Unders
12 Burpees
20 Wall Balls
50 Double Unders
9 Burpees
10 Wall Balls
50 Double Unders

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do
Min 1 – Bear Crawl Sled Pull x50ft
Min 2 – Reverse Bear Crawl x50ft
Min 3 – Farmers Carry x100ft (70/55)

rest 5 min

5 Rounds For Time Of:
50ft Walking Lunge
6 Single Arm KB Clean, R (53/35)
6 Single Arm KB Clean, L
10 Kettlebell Swing (53/35)
10 Ring Push-up

A) Coaches Choice Warm-Up

B) In Teams Of 3 Complete
AMRAP In 30 Min Of:
5 Hang Power Cleans (185/120)
8 Cal Assault Bike
11 Push-ups

*Only 1 athlete works at a time. Each athlete will complete 1 full round before the next athlete can start to work. Rotate through athletes in the same order throughout entire AMRAP.

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Odd – Dead Stop Front Squat x2
Even – Front Squat x8 (Same as DSFS weight)

C) “Open Work 18.2 & 18.2A”
In A 12 Min Window Complete
1-10 Reps Of:
DB Front Squats (50/35)
Burpee Over Bar

*with the remaining time left in the 12 min time cap complete
1 Rep Max Clean

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:
1.5 Mile Bike
2000 m Row
1.5 Mile Bike
200 Double Unders
1.5 Mile Bike

C) 3 Sets
Single Arm Alt. DB Front Raise x16 (8 ea.)
Plank Hold Single Arm Banded Rows x15 ea.

A) Coaches Choice Warm-Up

B) 3 Sets
Wall Facing Handstand 5 Sec Negative x5
Single Arm Ring Push-up Hold x15 sec ea.
+
3 Sets
Ring Dip x10

C) EMOM For 20 Min Do:
3 Power Snatch (115/75)
4 Pull-ups
5 Box Jumps w/step down (24″/20″)

*Goal is to complete 1 round every min. If you are unable to complete a round in a min, take the following minute off as a rest, and then continue from the start on the next minute.