WOD

A) Coaches Choice Warm-Up

B) 4 Sets
Back Squat x5 @42×1
rest 90 sec
Banded Clam Shell x15-20 ea.
rest 90 sec

C)
For Total Reps Do:
60 Sec Max Deadlifts (225/145)
60 Sec Max Handstand Push-ups
45 Sec Max Deadlifts
45 Sec Max Handstand Push-ups
30 Sec Max Deadlifts
30 Sec Max Handstand Push-ups

rest 5 min

For Total Reps Do:
60 Sec Max Single Arm DB Hang Clean and Push Press, R (50/35)
60 Sec Max Single Arm DB Hang Clean and Push Press, L
60 Sec Max Cal Row
45 Sec Max Single Arm DB Hang Clean and Push, R
45 Sec Max Single Arm DB Hang Clean and Push , L
45 Sec Max Cal Row
30 Sec Max Single Arm DB Hang Clean and Push, R
30 Sec Max Single Arm DB Hang Clean and Push, L
30 Sec Max 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) 21-18-15-12-9 Reps Of:
Kettlebell Swing (53/35)
Wall Ball (20/15)
Double Under x50

C) 3 Sets
Landmine Rotation x20
Weighted Plank x30 sec

A) Coaches Choice Warm-Up

B) 3 Sets
Wide Grip Strict Pull-up x 5-7 @21×2
rest 1 min
Single Arm Ring Row Hold x20-30 sec ea.
rest 1 min

C) 3 Rounds For Time Of:
10 Hang Squat Cleans (135/95)
15 Pull-ups
20 Games Standard Box Jumps (24″/20″)

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) EMOM For 10 Min Do:
Odd – Snatch Balance x3
Even Overhead Squat x3 @55×1 (Same weight as previous snatch balance)

*You can increase your snatch balance every round.

C) 4 Sets Of:
1 Min Max Sled Push (30ft= 1 rep)
rest 1 min
1 Min Max Cal Ski Erg
rest 1 min
1 Min Max Toes To Bar
rest 1 min

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

B) Every 2 Min For 6 Min Do:
Clean + Front Squat + Jerk @75%

rest 2 min

Every 2 Min For 6 Min Do:
Clean and Jerk x1 @80%

C) For Total Time Do:
2 Rounds Of:
500 m Row
20 DB Push Press (50/35)
then do:
2 Rounds Of:
50 Squats
15 DB Power Cleans (50/35))

A) Coaches Choice Warm-Up

B) 8-16-24-16-8 Reps Of:
Alt DB Snatch (50/35)
Single Arm DB Box Step Overs (50/35) (24″/20″)
Cal Row

C)
3 Sets
Landmine Deadlifts x20

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
100 Cal Assault Bike
80 Clean and Jerks (135/95)
600 ft Sled Push (185/135 loaded)
40 Syncro Burpees

*Only 1 athlete works at a time for all movements except for the burpees. The burpees are performed syncronized with your partner.

A) Coaches Choice Warm-Up

B) 4 Sets
Back Squat x3 @35×1
rest 90 sec
Bulgarian Split Squat x8 ea. leg
rest 90 sec

C) “The Chief”
5 Sets Of:
AMRAP In 3 Min Of:
3 Power Clean (135/95)
6 Push-ups
9 Squats
rest 1 min