WOD

A) Coaches Choice Warm-Up

B) 5 Sets
Overhead Squat x3 @52×1

C) AMRAP In 9 Min Of:
2 Overhead Squat (135/95)
2 Toes To Bar
4 Overhead Squat
4 Toes To Bar
6 Overhead Squat
6 Toes To Bar
etc.
*Continue to climb the ladder for 9 min

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) EMOM For 5 Min Do:
Clean and Jerk x1 @85%
rest 2 min, then do
Every 90 Sec For 6 Min (4 sets) Do:
Clean and Jerk x1 @90%

C)
3 Rounds For Time Of:
40 Wall Balls (20/14)
20 Pull-ups
50 Double Unders

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) 3 Sets
Chin Over Bar Hold x15-20 Sec
Hollow Body Rock x20 reps
Single Arm Ring Push-up Hold x15 sec ea.

C)
3 Sets, ea. For Time Of:
300 m Row
rest 30 sec
300 m Row
rest 3 min
*Score the total time to complete both 300m rows including rest.
**Sprint ea. 300 m row

rest approx. 5 min after last set, then do:
2 Rounds For Time:
20 Push Press (115/75)
20 Box Jump Overs (24″/20″)

A) Coaches Choice Warm-Up

B) 5 Sets, Ea. For Time Of:
500 m Row
20 Kettlebell Swings (53/35)
50ft Walking Lunge
rest 90 sec

C) EMOM For 10 Min Do:
Odd – Ring Push-up Hold x20-30 sec
Even – GHD Sit-up x10

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
“Granite Games Qualifier #2&4”
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/15)
10-9-8-7-6-5-4-3-2-1
Toes To Bar

*only 1 athlete can work at a time. Working athlete must complete all the reps of a movement once that movement is started. Rotate working athlete however you please once a movement is completed.

Once completing above sequence, without rest begin:

3-6-9-12-9-6-3 Reps Of:
Hang Squat Clean
Bar Facing Burpee

*Only 1 athlete can work at a time. Same rules apply as above.

A) Coaches Choice Warm-Up

B) For Time
21-15-9 Reps Of:
Snatch (115/75)
Cal Assault Bike
Pull-up

C) 4 Sets
Seated Barbell Good Morning x10
Banded Tricep Pull Down x30

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) For Time:
400 m Run
15 V-ups
20 Jump Squats
600 m Run
15 V-ups
20 Jump Squats
800 m Run
15 V-ups
20 Jump Squats
600 m Run
15 V-ups
20 Jump Squats
400 m Run

C) EMOM For 12 min Do:
Min 1 – Z Press x10
Min 2 – Bent Over DB Reverse Flye x8-10 @31×1
Min 3 – REST

A) Coaches Choice Warm-Up

B) Thruster
8-6-4-2-2-2

C) 5 Rounds For Time Of:
5 Thrusters @80% of todays heaviest set
10 Burpee Over Bar
15 Cal Row