WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Floor Laying Hollow Body Hold x20 sec
Plank Hold + Single Arm Banded Row x15 ea. side
Ring Dead Hang To Inverted x3-5

C) For Time:
10 DB Push Press (50/35)
50 Double Unders
20 Pull-ups
20 DB Push Press
75 Double Unders
20 Pull-ups
30 DB Push Press
100 Double Unders
20 Pull-ups

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) 5 Sets
Snatch Balance x2 + Overhead Squat @55×1

C) 3 Sets
AMRAP In 2 Min Of:
7 Thrusters (95/65)
10 Toes To Bar
rest 2 min
AMRAP In 2 Min Of:
10 Front Rack In Place Lunges (95/65)
7 Cal Ski Erg
rest 2 min

A) 3 Sets
Half Kneeling Single Arm DB Arnold Press x10 ea.
Single Arm DB Windmill x5 ea.
Inch Worm x25 Feet
Walking Knee Pull x25ft

B) EMOM For 5 Min Do:
Split Jerk x3 @60-70%

rest 2 min

EMOM For 5 Min Do:
Split Jerk x2 @75%+

C) 3 Rounds For Time Of:
400 m Run
21 Deadlifts (185/120)
15 Cal Row
9 Muscle-ups
*Scale muscle reps OR do seated banded muscle-ups OR do 3 pull-ups + 3 dips per muscle-ups

A) Coaches Choice Warm-Up

B) AMRAP In 10 Min Of:
2 Rope Climbs
10 Cal Assault Bike
rest 5 min
AMRAP In 10 Min Of:
2 Man Makers (50/35)
10 Cal Row

C) 3 Sets
GHD Sit-up x12-15
Bulgarian Split Lunge x10 ea. @31×1

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
150 Wall Balls
21-15-9 Reps Of:
Deadlifts (225/155)
Handstand Push-ups
21-15-9 Reps Of:
Thrusters (95/65)
Pull-ups

A) Coaches Choice Warm-Up

B) 5 Sets
Front Squat @33×1 + Front Squat @3351 x1x2
rest 2 min

C) “Cindy”
AMRAP In 20 Min Of:
5 Pull-ups
10 Push-ups
15 Squats

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) AMRAP In 25 Min Of:
6 Single Arm Overhead Step Over, R (24″/20″ x 35/25)
6 Single Arm Overhead Step Over, L
7 Ring Dips
8 Cal Assault BIke

C) 3 Sets
3 Point Bent Over Row x12 ea.
Kneeling Landmine Single Arm Press x12 ea.

A) Coaches Choice Warm-Up

B) EMOM For 6 Min Do:
20 Sec Max Toes To Bar

then do:

3 Sets
Floor L-Sit x10.10
Hanging Single Leg Alt. Leg Lifts x16

C) For Time:
30 Pull-ups
30 Squat Cleans (135/95)
30 Pull-ups