All

None

Movement Details - Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Movement Details - Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

All

None

4 Rds For Time

10 Burpee Pull-ups
10 Wall Ball
10 Wind shield wipers

All

None

Warm Up: Coachs Choice
WOD: 3 mins 1min rest,
then 2 mins 30 sec rest , 1min

- Ladder air squats down , zig zag back
- MB Pike Sit-ups
- Sumo DL High Pull
- Ring Dips

All

None

10 minute AMRAP

10 Thrusters -

10 Bar facing burpees



5 minute Rest then

EMOM (x10)

10 KBs

20 Mountain Climbers

MOBILITY

All

Partner

200m Row Sprint

15 hurdle jumps 24/20

10 Front Squats (115/85)

5 Wall Walks

B. The Blaster
200m Run Sprint

15 Wall Balls
10 Ball Slams

5 Pull-ups

All

Labor Day

50 reps of each for time:

-Ball Slams

-Burpees over the box (20/24)

-Good Mornings (45/35)

-Knees to Elbows

-Push ups

-Push Press (45/35)

-Pull ups

-Situps

-Windshield wipers