WOD

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 20 Min Of
20 DB Box Step Overs (35/25) (10 reps ea.)
4 Squat Clean (155/105) (2 reps ea)
30 Cal Row (15 cals ea.)
6 Squat Cleans (3 reps ea.)
40 Pull-up (20 reps ea.)
8 Squat Cleans (4 reps ea.)

*Only 1 athlete can work at a time. Each athlete must complete their reps in full for that movement before the next athlete can begin.

A) Coaches Choice Warm-Up

B) 4 Sets
Single Arm Ring Row Hold x10-15 sec ea.
rest 30 sec
Straight Arm Banded Lat Pull Down x15-20
rest 60 sec
then do:
EMOM For 5 Min:
Muscle-up x1-3
OR
Seated Banded Muscle-up x2-4
OR
Strict Chin-up x7-10

C) “Snatch-anne”
21-15-9 Reps Of:
Hang Squat Snatch (105/75)
Handstand Push-up

A) Coaches Choice Warm-Up

B) 3 Sets
2 Min Assault Bike
2 Min Kettlebell Swing (53/35)
2 Min Walking Lunge
2 Min Double Under
2 Min Ski Erg

*Perform this at 80% effort

C) 3 Sets
Barbell Skull Crushers x20-25
DB Chest Flyes x12-15
Star Plank x20-30 sec ea.

A) Coaches Choice Warm-Up

B) 3 Sets
DB Shoulder Shrug x30
DB Bent Over Row x12
rest 60 sec
Banded Tricep Extensions x30
rest 60 sec

C) 6 Sets
3-6-9
Hang Power Clean (Rx 75/55) (Rx+115/85)
Toes To Bar
*After you do 9 toes to bar, finish with 10 Push-ups
rest 90 sec

A) 2 Sets
5 sec Lateral Lunge Hold x3 ea leg
Squat Hold x30 sec
Glute Bridge Hold x30 sec

2 Sets
Samson Stretch Lunge x50ft
KB Windmill x6 ea.
Single Leg Deadlift x8 ea.

B) 5 Sets
2″ Deficit Deadlift x5

*Each rep is from a dead stop
**Build over the course of 5 sets.
***Maintain sound form each set.

C) 4 Sets
AMRAP In 3 Min Of:
15 Cal Row
15 Deadlifts (Rx 155/105) (Rx+ 185/120)
Max Wall Balls (Rx 15/10) (Rx+ 20/15)
rest 1 min

Score total wall balls completed

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Morning x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) 5 Sets
Front Squat x2 @85%

C) For Time:
50 DB Thrusters (Rx 35/25) (Rx+ 50/35)
40 Burpee Box Jump Overs (Rx 20″/16″) (Rx+ 24″/20″)
30 Cal Assault Bike

A) Coaches Choice Warm-Up

B) 4 Sets
30 Sec Flutter Kicks
rest 30 sec
30 Sec Russian Twist
rest 30 sec
30 Sec Single Arm Push-up Hold (15 sec ea. arm)
rest 30 sec
30 Sec Battle Rope
rest 30 sec

rest 2 min after completing all 4 rounds, then do:
3 Rounds For Time Of:
100ft DB Bear Crawl (35/25)
100ft Seal Walk

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 12 Min Of:
3 Hang Squat Clean (135/95)
6 Burpees
Immediately into:
AMRAP In 12 Min Of:
3 Clean and Jerk (135/95)
6 Cal Ski Erg

*Each person must complete a full round before the next athlete can start. Score total rounds completed.