WOD

A) Coaches Choice Warm-Up

B) 3 Sets
DB Death March x50ft
rest 30 sec
Banded Good Morning x20-30
rest 90 sec

C) AMRAP In 10 Min:
12 Toes To Bar
12 Push Press (Rx 95/65) (Rx+115/75)
12 Cal Row
rest 6 min
AMRAP In 7 Min:
8 Toes To Bar
8 DB Ground to Overhead (Rx 35/25) (Rx+50/35)
8 Box Jump Overs (24″/20″)
rest 4 min
AMRAP In 3 min
20 Toes To Bar
Max Burpee Box Jump Overs (24″/20″)

A) 3 Sets
Banded Lat Pull Down x15
Seated Alt. DB Press x20 (10 ea.)
Active Lat Hang x15-20 sec

2 Sets
Turkish Get-up x2 ea. side
Overhead Plate Raise x12

B) Press
12-9-6-3
*Increase weight each set. Try and make your set of 6 as heavy or heavier than last weeks heaviest set of 5.
rest 1 min
Floor Seated Overhead DB Hold x30-45 sec
rest 90 sec

C) AMRAP In 18 Min Of:
3 Hang Power Snatch (Rx 75/55) (Rx+95/65)
6 Overhead Squat (Rx 75/55) (Rx+95/65)
9 Burpees
6 Overhead Squat
3 Hang Power Snatch
rest 1 min (after every completed round)

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Morning x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) 5 Sets
Front Squat x6 @23×1

C) 5 Rounds For Time Of:
10 Thrusters (Rx 75/55) (Rx+95/65)
15 Kettlebell Swings (Rx 45/25) (Rx+ 53/35)

A) Coaches Choice Warm-Up

B) 4 Sets
AMRAP In 5 Min Of
30 Mt. Climbers (2 for 1)
15 Single Arm KB Sumo Deadlift High Pull, R (53/35)
15 Single Arm KB Sumo Deadlift High Pull, L
30 Walking Lunges
15 Single Arm KB Hang Squat Cleans, R (53/35)
15 Single Arm KB Hang Squat Cleans, L
Max Burpees
rest 3 min

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
20 Bear Complex (135/95)
60 Pull-ups
15 Bear Complex
45 Pull-ups
10 Bear Complex
30 Pull-ups
then do:
3 Rounds For Time Of:
40 Cal Assault Bike
60 Push-ups

*Only 1 athlete can work at a time. Partition the reps however you choose.

A) Coaches Choice Warm-Up

B) EMOM For 8 min Do
Reverse Sled Pull x50ft
*Increase weight each set. Build to as heavy as possible.

C) “Lynne”
5 Rounds For Max Reps Do:
Max Bench Press (Body weight)
Max Pull-up
rest 4 min

*Take as little rest as possible between bench press and pull-ups. 30 Seconds is an average transition time.

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) EMOM For 30 Min Do:
Min 1 – Burpee Broad Jump x100ft
Min 2 – KB Farmers Carry x200ft (70/53)
Min 3 – Ring Dip x12
Min 4 – Front Rack DB Box Step Over x8 (35/25 ea. hand)
Min 5 – Hanging Knee Raise Hold x15-30 sec
Min 6 – Single Leg Landmine Deadlift x8-10 ea. side

A) Coaches Choice Warm-Up

B) 3 Sets
Knee Banded Glute Bridge x20-30
(add a DB as weight if able)
rest 1 min
Single Leg 1/4 Squat Hold x30 sec ea. leg
rest 1 min

*Use bosu ball as extra challenge for single leg hold.

C) For Total Reps Do:
AMRAP In 8 Min Of:
10 DB Hang Squat Cleans (Rx 35/25) (Rx+ 50/35)
20 Cal Row
rest 4 min

AMRAP In 8 Min Of:
10 Alt DB Snatch (Rx 35/25) (Rx+ 50/35)
20 Cal Ski Erg
rest 4 min

AMRAP In 8 Min Of:
10 DB Front Rack Lunges (Rx 35/25) (Rx+ 50/35)
30 Double Unders