WOD

A) Coaches Choice Warm-Up

B) In 15-20 minutes Establish A 5RM Back Squat

C) 3 Rounds For Time Of:
20 Cal Assault Bike
10 Back Squats @70% of todays 5RM
400 m Run
15 Handstand Push-ups

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.

B) 5 Sets
Snatch Push Press x4 + Snatch Drop x1x5

C) 4 Sets
AMRAP In 5 Min Of:
35 Wall Balls (20/15)
70 Double Unders
25 Power Cleans (95/65)
rest 5 min

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 4 Rounds For Time Of:
10 Ring Dips
10 Strict Pull-ups

C) 5 Min Max Cal Row
rest 1 min
3 Rounds For Time Of:
20 Deadlifts (155/105)
20 Burpees Over Bar
rest 1 min
5 Min Max Cal Assault Bike

A) Coaches Choice Warm-Up

B) For Time:
100 Cal Ski Erg
*Every min must start with 5 DB Power Cleans (50/35)
Once completing ski erg start:
200 Walking Lunges
*Every min must start with 6 Sit-ups

C) 3 Sets
DB JM Press x20

A) Coaches Choice Warm-Up

B) In Teams Of 4 Complete
100 Syncro Deadlifts (Pairs 1+2) (265)
100 Syncro Push-ups (Pairs 3+4)
*Both pairs work at the same time
*Pairs can only switch when both groups have completed their movement
then do:
100 Syncro Deadlifts (Pairs 3+4)
100 Syncro push-ups (Pairs 1+2)
*Both pairs work at same time
*Pairs can only switch when both groups have completed their movement
then do:
150 Cal Assault Bike
*only 1 athlete can work at a time. You can start the assault bike once the first pair has finished their reps. Second pair can join in once they have completed their movement.
then do:
1 Mile Team PVC Run
*2 athletes per pvc. Both athlete must hold onto the pvc at all times

*Deadlift bar can be loaded however you choose. Weight does not have to be evenly distributed on the bar but 225lb must be on the bar for rx. Scale weight appropriately.

A) Coaches Choice Warm-Up

B) 5 Sets
Snatch Pull + Hang Snatch x2 + Snatch
*Build to a heavy set

C) “Nate”
AMRAP In 20 Min Of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

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) Every 8 Min For 32 Min Do:
5 Sandbag Cleans
30 Squats
20 Cal Ski Erg

rest 5 min after completing all 4 sets, then do:

Every 4 Min For 12 Min Do:
400 m Run
12 Ring Rows

A) Coaches Choice Warm-Up

B) 5 Sets
Bench Press x5
rest 2 min

C) 5 Rounds For Time Of:
15 Weighted Push-up (45/25)
15 KB Deadlifts (70/53)
15 Pull-ups