909 Gym

Work 4 sets A1) RDL x8 Increasing A2) Strict Pull-ups x4-6 (add weight if you can) WOD AMRAP 8 min 12 KBS 24/16kg 9 Pull-ups Rest 2 mins AMRAP 8 mins 6 C2B 9 Push-ups 12 Alt DB Snatch 50/35#

Work 4 Sets A1) Box Step-ups x6/side (DB/KB) increasing A2) Floor Seated DB Strict Shoulder Press x6 Increasing WOD 4 Rounds 21 SDHP 95/65# 3 Rope Climbs 400m Run Cap:25 mins

WOD AMRAP 15 mins 200m Run 10 OHS 135/95# 15 Pull-ups Rest 5 mins AMRAP 15 mins 200m Odd Object Run 10 Squat Cleans 135/95# 15 HSPU

Work 5 Sets A1) Single Leg Deadlifts x6/side (with 2 KBs/DBs) A2) Ring Row x10-15 WOD AMRAP 20 15 KBS 24/16kg 10 Deadlifts 185/135# 15 Wallballs 20/14#

Work 4 Sets A1) Bench Press x5 @75% (No Break) A2) Deficit Push-ups x10 (Use Plates) WOD AMRAP 7 mins 10 Box Jump overs 24”/20” 10 Alt DB Snatch 50/35# Rest 3 mins AMRAP 5 mins 15 Air-Squats 10 Sit-ups 5 Pull-ups Finisher/Core 3 sets 2 TGU/side

Work 4 Sets A1) Wall Walks x4 A2) BB Hip Thrust x6 Increasing (Hold 2sec at the top) WOD AMRAP 12 mins 15 T2B 60 DU 10 T2B 40 DU 5 T2B 20 DU Finisher/Core 3 sets AB 20sec Max Cal Rest 1:30

Work Power Clean (TNG) 5×4 Increasing WOD 15 Shoulder to Overhead 165/115# 15 Bar Facing Burpees 30/20 Cal Row/AB 10 Shoulder to Overhead 10 Bar Facing Burpees 20/15 Cal Row/AB 5 Shoulder to Overhead 5 Bar Facing Burpees 10 Cal Row/AB Cap: 20 mins

Work 5 Sets BB Split Squats x8/side increasing WOD 21-15-9 Thrusters 75/55# Pull-ups Push-ups Cap:15 mins Finisher/Core 100 Deadbug

WOD Team of 2 5 Rounds 400m row (Each) 50 Box Jumps 24”/20” (Split) 50 Wallballs 20/14# (Split)

Work Sumo Deadlifts 6×2 Increasing WOD 5 rounds 8 DB Thrusters 50/35# 200’ DB Farmer Carry 50/35# 12 DB Push Press 50/35# Cap: 20 mins