909 Gym

Work Team of 2 AMRAP 8 30 DU 15 Single KB Deadlifts 32/24kg WOD Team of 2 50 Pull-ups 100 Single Arm KB Cleans 24/16kg 50 Push-ups 100 KB Goblet Squats 24/16kg

Work Squat Clean Pause at the knees 4×2 @60% Then 5×1 Squat Clean @85% WOD 3 Rounds 15 OHS 95/65# 15 Burpees over the bar 10 T2B Rest 2 Mins

Work Push-Press 4×2 @90% WOD AMRAP 15 mins 20 Alt DB Snatch 50/35# 15 Box Jump Overs 24”/20” 10 C2B Finisher/Core 4 Sets 100’ Farmer Carry (Heavy

Work 5 Sets 300m Row (Fast) Rest 2 mins WOD “Cindy” AMRAP 20 mins 5 Pull-ups 10 Push-ups 15 Air-Squats

Work 2 Sets Max Distance Sandbag Bear hug Carry Rest 4 mins WOD 3 Rounds 5 Squats Snatch 155/105# 10 Bar MU 15/12 Cal AB or Row Cap: 16 mins Finisher/Core 3 sets 20 DB Weighted Sit-ups

Work AMRAP 6 mins 10 Ring Rows 15 Air-Squats 10 BB Strict Press 45/35# WOD 4 Rounds 10 Power Cleans 185/125# 20 Burpees over the bar Cap: 25 mins

WOD Team of 2 10 Rounds 10 Pull-ups 15 Box Jumps 24”/20” 20 Thrusters 45/35# 15 Push-ups 10 T2B   *Partners switch each round   Cap: 40 mins

Work Back Squat 8×3 @70% Speed work WOD AMRAP 10 mins 50 Mountain Climbers 20 Alt Pistols 10 Clean and Jerks 155/105# Finisher/Core 3 Sets 10x Elastic Face Pull 10x DB/KB/Elastic Hip Thrust

Work 5×3 Bench Press Increasing WOD 5 Rounds 3 Rope Climbs 15 Sit-ups 15 DB Box Step-overs 24”/20”(50/35#) Cap: 22 mins

Work 5 sets Barbell Bent Over Row x10 Increasing WOD AMRAP 16 mins 12 DB Snatch 50/35# 10 Box Jump Overs 24”/20” 12 KBS 24/16kg Finisher/Core 4 Sets 12 Plank Down and up (6/side)