WOD

A. 5 Rounds:
1:00 Kettlebell Swings (24/16kg)
1:00 Box Over (24/20″)
1:00 200 Meter Run (or 3 laps)
1:00 REST
B. 5:00 TGU

A. Press 70%/5, 75%/4, 80%/3, 85%/2, 90%/1, Max Attempt
B. 10:00 increasing Ladder
3 P. Press (M:115/95/75, W:75/65/55)
3 T2B
6/6, 9/9, 12/12, 15/15, 18/18, 21/21, etc
C. Shoulder Mobilization

A. Pull-up Technique
B 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55)
2:00 REST
5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35)
2:00 REST
5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat
*score total rounds
C. OLY Wall Sit/Splits

A. Ladder Drills/Agility – Coaches Choice
B. 12:00 AMRAP
10 Slam Balls (30/20)
10 Push Ups
10 Box Jumps
C. Team WOD – Coaches Choice (Tires/Worms/etc)

A. Snatch Technique/PU & MU Technique

B. 16:00 CAP:
20 Power Snatch (135/95)
40 C2B Pull-ups
20 Power Snatch (135/95)
Max Muscle Up in any time remaining
*OTM complete 20 Double Unders (sub 10 Tuck jumps)
**score time when snatch completed & # of MU
C. NFT – 50 Hollow Rocks & 50 Superman (break up as needed)

6 Rounds (not for score)
:30 Front Rack Stationary Lunge Steps
:30 REST
:30 Push Press
:30 REST
:30 Bent Over Row
:30 REST
:30 Ab Mat Sit-ups
:30 REST
*Athletes Choice on Weight, use one for all movements

***Endurance and Class WOD***
5 Rounds:
2:00 Complete 250 Meter Row & Max Wall Walks
2:00 Complete 200 Meter Run (3 laps) & Max Ring Row
1:00 REST
*Score total Wall Walk & Ring Row

A. 10:00 OT2:00 – 3 Clean & Jerk (squat, increasing)
B. On a running clock:
12 – 9 – 6 Clean & Jerk (Power or squat, 155/105)
4 – 3 – 2 Rope Climb
C. At the 12:00 mark:
4 Rounds
10 Front Squats
25 Meter Sled Push
D. Row Cool Down