WOD

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) Every 2:30 For 15 Min Do:
Snatch Lift Off x3 + Power Snatch x1.1
*Building

C) 4 Sets Of:
AMRAP In 2 Min Of:
10 Handstand Push-ups
10 Burpee Box Jump Overs (24″/20″)
Max Deadlifts (185/120)
rest 4 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) 5 Sets
Split Jerk x3 @80-85%

C) For Time:
500 m Ski
20 Thrusters (95/65)
20 Alt. DB Snatch (50/35)
500 m Row
20 Thrusters
20 Alt. DB Snatch

A) Coaches Choice Warm-Up

B) 5 Sets
1 Min Max Cal Assault Bike
rest 1 min
1 Min Max Push-up
rest 1 min
1 Min Max Sled Push (135/90)
rest 1 min
1 min Max KB Sumo Deadlift High Pull (70/53)
rest 1 min

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
For Time:
30 Power Snatches (135/95)
30 Squat Clean and Jerks (135/95)
150 Wall Balls (20/15)
30 Squat Snatches (135/95)
30 Clean and Jerks (135/95)
*Only 1 athlete can work at a time.

A) Coaches Choice Warm-Up

B) 5 Sets
Front Squat x3 @8381
rest 2 min

C)
AMRAP In 7 Min Of:
20 DB Push Press (50/35)
40 Double Unders

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 12 Min Of:
2k Row
With remaining time complete as many rounds as possible of:
3 DB Man Makers (50/35)
10 Kettlebell Swings (53/35)
rest 6 min
AMRAP In 10 Min Of:
10 DB Box Step Overs (50/35)
10/8 Cal Assault Bike

C) 3 Sets
DB Bench Press x12
rest 90 sec
Trap 3 Raise x8 ea. @2121

A)Coaches Choice Warm-Up

B)Max Toes To Bar

then do:

3 Sets
Hanging Alt. Single Straight Leg Lift x16 (8 ea.)
rest 1 min
Ring Support Knee Tuck Hold x20 Sec
rest 1 min

then do:

EMOM For 9 Min Do:
Min 1 – Hollow Body Rock x15-20 Sec
Min 2 – V-up x10
Min 3 – rest

C) For Time:
20 Burpees
40 Wall Balls (20/15)
40 Alt. DB Power Snatch (50/35)
20 Burpees

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
Power Snatch x1.1
*Building

C) 4 Sets
1 Min Max Rope Climb
1 Min Max Cal Ski
1 Min Max Front Squat (95/65)
rest 3 min