WOD

A) Coaches Choice Warm-up

B) In Teams of 2 Perform:
AMRAP In 8 Min Of:
20 Push Press (135/95)
20 Games Standard Box Jumps (24″/20″)
rest 2 min
AMRAP In 8 Min Of:
15 Pull-ups
15 Burpees
rest 2 min
AMRAP In 8 Min Of:
10 Thruster (135/95)
10 Cal Assault Bike

A) Coaches Choice Warm-Up

B) 4 Sets
Back Squat x3 @33×1
rest 90 sec
Banded Side Leg Raises x20 ea.
rest 90 sec

B) “Rowing Fran”
21-15-9 Reps For Time of:
Thruster (95/65)
Pull-up
Cal Row

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 2 Sets
In 8 Min:
30 Cal Ski Erg
20 Cal Assault Bike
10 DB Burpee Box Step Overs (35/25 x 24″/20″)
Max Distance Seal Walk w/ remaining time:
rest 5 min

C) 3 Sets
Kneeling Double Landmine Press x15
Stiff Legged Deadlift x15

A) Coaches Choice Warm-Up

B) 3 Sets
Single Arm Bar Hang x10-15 sec ea. side
Hollow Body Banded Lats Pulls x15

C) 2 Rounds For Time Of:
30 Front Squats (95/65)
25 Single Arm DB Push Press, R (50/35)
25 Single Arm DB Push Press, L
100 Double Unders

A) 2 Min Assault Bike
+
2 Sets
Groiner Hold x30 sec ea.
Active Lat Hang x15 sec + Dead Hang x15 sec
Romanian Deadlift x10
Snatch Grip BTN Press x10

B) 4 Sets
Snatch Balance x2 + Overhead Squat x6 @31×1

C) 4 Sets, Ea. For Time Of:
21 Wall Balls (20/15)
15 Box Jump Overs (24″/20″)
9 Power Snatch (95/65)
rest 4 min

A) 3 Sets
Samson Stretch Lunge x25ft
Frankenstein Walk x25ft
Hang Muscle Clean x5
Front Squat x5
Push Press x5

B) Clean x1.1 + Jerk
65%
70%
75%
80%
85%
85%

C) For Time:
800 m Run
4 Rounds Of:
15 Pull-ups
10 Deadlift (225/145)
then do:
1000 m Row

A) Coaches Choice Warm-Up

B) On a 15 Min Running Clock Do:
2000 m Row
with the remaining time perform:
AMRAP Of:
50 Double Unders
35 Sit-ups
20 Push-ups

C) 3 Sets
Seated Good Monring x10
rest 90 sec
GHD Sit-up x15
rest 90 sec

A) Coaches Choice Warm-Up

B) *On A Continuously Running Clock Do:

In Teams Of 2 Perform:
5 Min Max Squat Clean Thrusters (135/95)

At the 5:00 min mark perform:

For Time:
50 Burpees
40/30 Cal Assault Bike

At the 12:00 min mark perform:

5 Min Max Muscle-ups

At the 17:00 min mark perform:

For Time:
100 DB Box Step Overs (50/35)
100 Toes To Bar