WOD

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) 5 Sets
Press x3
rest 1 min
DB Trap 3 Raise x8-10 ea @2020
rest 1 min

C) 4 Rounds For Time Of:
7 Deadlifts (Rx 185/120) (Rx+ 245/160)
13 Toes To Bar
19 DB Push Press (Rx 35/25) (Rx+ 50/35)

A) Coaches Choice Warm-Up

B) “21 Guns”
AMRAP In 21 Min Of:
400 m Run
21 Push-ups
21 Box Jumps (24″/20″)
15 Burpees
9 Pull-ups

A) Coaches Choice Warm-Up

B) 3 Sets
AMRAP In 3 Min Of:
25/20 Cal Ski Erg
20 Push-ups
Max Kettlebell Deadlifts (70/53)
rest 3 min
90 Sec Max DB Burpee Box Step Over (35-24″/25-20″)
90 Sec Max Cal Assault Bike
rest 3 min

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
2 Rounds For Time Of:
40 Double DB Snatch (50/35)
40 Toes To Bar
50 DB Thrusters (50/35)
50 Pull-ups
60 DB Hang Power Clean (50/35)
60 Box Jump Overs (24″/20″)

*Only 1 athlete can work at a time.

A) Coaches Choice Warm-Up

B) “Open Workout 20.5”
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots (20/14)

Time cap: 20 min.

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) AMRAP In 25 Min Of:
20 Single Arm Overhead Walking Lunge, R (35/25)
20 Single Arm Overhead Walking Lunge, L
30 Kettlebell Swings (53/35)
30 Push-ups
40 Double Unders
40 Russian Twist (1 for 1) (20/15)

A) Coaches Choice Warm-Up

B) 3 Sets
Cosack Squat w/ Elevated Foot x12-15 ea. leg
Fire Hydrant Leg Lift x20 ea. leg

C) 3 Sets, Ea. For Time Of:
30 Cal Assault Bike
30 Hang Power Cleans (Rx 75/55) (Rx+ 95/65)
30 Push Press (Rx 75/55) (Rx+ 95/65)
30 Toes To Bar
rest 6 min

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
15-12-9-6
*Increase weight each set. First set should start at at least 50% of 1RM
rest 1 min
DB Bench Press x10
rest 1 min

C) 3 Sets, Ea. For Time Of:
3 Rounds
5 Hang Squat Snatch (Rx 95/65) (Rx+ 115/75)
9 Cal Row
rest 90 sec between each set