909 Gym

Work Find a heavy 3 Rep Sumo Deadlift for the day (20 mins) WOD AMRAP 9 mins 7 Deadlifts 275/185# 200m Run Finisher/Core 60 Deadbug

Work Find a Heavy 2 Rep Back Squat for the day (20 mins) WOD AMRAP 15 mins 15 Box Jumps 24”/20” 10 T2B 5 Power Cleans 155/105#

WOD Team of 2 100 Thrusters 95/65# *One work one holds front rack, every time you break 5 Synchro burpees Cap: 15 mins Rest 5 mins Team of 2 AMRAP 15 mins 200m Run together 40 Wallballs 20/14# 40 Push-ups

Work Power Snatch 7×1 @90% WOD 150 Air-Squats 20 C2B 100 Air-Squats 15 C2B 50 Air-Squats 10 C2B   Cap: 25 mins

Work 5 Sets A1) KB Thrusters x8 Increasing (try to be UB) A2) 30sec L-sit Hold hanging on the bar WOD AMRAP 8 Mins 12 Wallballs 20/14# 9 KBS 32/24kg 6 DB or KB STOH 50/35#   Rest 2 mins   AMRAP 5 mins 21 Med Ball Cleans 20/14# 15 Read more…

Work Skill Session A) 8 Mins of Butterfly pull-ups, kipping pull-ups, Beat swing, or T2B B) 8 Mins of HSPU, HSW (Choose what needs work!) WOD 10 rounds 10 Bar Facing Burpees 15 Sit-ups Rest 30sec   Cap: 25 mins

Work 4 Sets A1) Strict Pull-ups x5-7 (try to be UB) A2) Metal Plate Glider Ham Curls on turf x8 WOD 3 Rounds 400m Run 12 Deadlifts 275/185# 21 Ring-Dips

Work 5 sets BB Back Rack Step-ups x6/side (RX 24”/20”) Increasing WOD 30-20-10 STOH 135/95# T2B Cal Row (or AB if needed)

10 Sets of 3 mins on 1 min off 10 GTOH 45/25# 5 Burpees to Plate 10 OH Lunges (Plate) 45/25# 5 Pull-ups

Work BB Split Squats 4×8/side Increasing WOD AMRAP 20 mins 200m Run 2 Legless Rope Climbs 4 Squat Cleans 185/125# 8 Strict HSPU