909 Gym

Work A) 5×5 DB Bench Press Increasing B) 100 BB Bench Press 45/35# WOD 6 Rounds 250m/200m Row 100ft Farmer Carry 32/24kg (Two KB or DB) Finisher/Core 50 T2B

Work 3 Sets AMRAP 2 mins Max Burpees Rest 1 min AMRAP 2 mins Max DU Rest 1 min WOD 2 Rounds 40/30 Cal Row 40 Sit-ups 25 KBS 24/16kg Finisher/Core 3 Sets Paloff Press x10/side

Work Sumo Deadlift 6×4 @75% WOD 30 Wallballs 20/14# 20 Pull-ups 15 Power Snatch 115/80# 20 Pull-ups 30 Wallballs

Work Box Squats 6×4 @75% WOD AMRAP 15 mins 200m Run 15 Box Jump Overs 24”/20” 15 Push Jerks 155/105#

Work EOMOM 10 200m Run + 5 Burpees WOD Team of 2 50-40-30-20-10 Box Jump Overs 24”/20” T2B Squats *if done as an individual* 25-20-15-10-5 Finisher/Core AMRAP 2 mins KBS 24/16kg

Work 4 Sets A1) DB Bent over Row x6/side A2) Row 15/12 Cal WOD 100’ Walking Lunges w/DBs 50/35# 50 DU 25 DB Push-Press 50/35# 800m Run 25 DB Push-Press 50 DU 100’ Walking Lunges w/DB

Work Bench 5×3 @80% WOD AMRAP 6 mins 6 Snatch 115/80# 9 T2B 12 Sit-ups Rest 4 mins AMRAP 6 mins 6 Bar MU 9 Cleans 115/80# 12 Push-ups

Work 5 Sets Assault Bike 20sec Mod pace, 10sec Hard Rest 2 mins WOD 21-15-9 Bar Facing Burpees Front Squats 165/115# Ring-Dips

Work 4 sets A1) Single Leg Deadlift w/KB or DB x8/side Increasing A2) Strict Chin-ups x4-6 WOD 8 Rounds 25 DU 8 Pull-ups Rest 30sec

Work OHS 6×2 Increasing WOD 9-7-5-3 Squat Snatch 135/95# MU