WOD

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) 5 Sets
Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk
*Building

C) 3 Sets
AMRAP In 2:30 Of:
20 Cal Assault Bike
12 Deadlift (225/145)
Max Games Standard Box Jump (24″/20″)
rest 2:30
AMRAP In 2:30 Of:
20 Games Standard Box Jump (24″/20″)
12 Deadlift
Max Cal Assault Bike
rest 2:30

*Score total games standard box jumps and cal assault bike completed seperately.

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) EMOM For 12 Min Do:
Odd – Barbell Roll-Out x8-10
Even – Ring Support Hold x20 sec + Strict Ring Dip x3-5

C) 2 Min Max Max Cal Row
rest 5 min
2 Min Max Cal Row
rest 5 min
For Time:
21-15-9 Reps Of:
Kettlebell Swing (53/35)
Pull-up
Sled Push x200ft

A) Coaches Choice Warm-Up

B) 3 Sets
DB Trap Shrug x20
Single Leg Deadlift x8 ea. leg

*Support non-working leg on a bench or box

C) For Time:
200 Double Unders
100 Single Arm Overhead Walking Lunges (35/20)
50 Push-ups

*You have alternate arms as you please

A) Coaches Choice Warm-Up

B) In Teams of 2 Complete:
21-15-9-6-3 reps of:
Syncro Thruster (95/65)
Syncro Burpee Over Bar
Run 200 m (together)

*each athlete has their own barbell. Bot Athletes will burpee over the same barbell in sync.

A) Coaches Choice Warm-Up

B) “Nasty Girls”
3 Rounds For Time:
50 Squats
7 Muscle-ups
10 Hang Power Clean (135/95)

*Scale muscle-up to seated banded muscle-up OR 3 pull-ups + 3 push-ups per 1 muscle-up

C) 3 Sets
Banded Scap Pulls x30
Barbell Curl x20

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:
20-18-16-14-12-10 Reps Of:
Front Squat (75/55)
Push-up
Kettlebell Swing (53/35)

rest 10 min

For Time:
800 m Run buy-in
then do:
5 Rounds Of
10 Push Press (75/55)
10 Sit-ups
then do:
800 m Run cash-out

A) Coaches Choice Warm-Up

B) 6 Sets
Snatch x1
rest 90 sec

C) 10 Rounds For Time Of:
2 Squat Snatch (80% of todays 1 RM)
8 Pull-ups
10 Cal Row
12 Front Rack DB Walking Lunges (50/35 ea.)

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 6 Min Do:
Clean and Jerk x1 @80%
rest 2 min
EMOM For 4 Min Do:
Clean and Jerk x1 @85%

C) 4 Sets, Ea. For Time Of:
20 Wall Balls (20/15)
15/12 Cal Ski Erg
10 Toes To Bar
rest 4 min