909 Gym

WOD Team of 2 AMRAP 15 mins 200m Run together 50 DB Snatch 50/35# (Split as you wish) 50 Mountain Climbers (Split as you wish) Rest 5 mins AMRAP 15 mins 30/24 Cal Row (Split) 50 Empty BB Thrusters 45/35# (Split as you wish) 50 Sit-ups (Split as you wish)

Work Find a Single Heavy Squat Snatch (20 mins) WOD AMRAP 6 10 BB Front rack lunges 115/80# 10 Push-ups Rest 3 mins AMRAP 6 10 Snatches 115/80# 10 Sit-ups

Work EMOM 10 Odd: Row 15/12 Cal (scale 12/9) Even: 4-6 HSPU (Strict, deficit, or kipping) WOD For Time 800m run 20 Box Jumps 24/20” 400m Run 20 KBS 24/16kg 20 Ring Dips 200m Run 20 Wallballs 20/14# Cap: 25 mins

Work 4 sets A1) 200m Farmer Carry Increasing A2) BB Back Rack lunges x8/side Increasing WOD AMRAP 7 mins Burpees Finisher/Core EMOM 6 4 Pull-ups + 4 T2B

Work 2km Run for time WOD 3 rounds 12 Deadlifts 95/65# 9 Thruster 95/65# 6 Bar MU 30 DU Cap: 15 mins Finisher/Core 3 sets Floor seated position Single arm DB Strict Press x6/side

Work Find a Single Heavy Squat Clean (20 mins) WOD AMRAP 15 mins 9 Hang Squat Cleans 95/65# 6 C2B 9 Shoulder to OH 95/65# Finisher/Core 3 Sets Double KB OH walk 100ft

WOD 30 Rounds 9 GTOH 45/25# 6 Burpees to plate 3 HSPU   Cap: 45 mins

Work 4 Sets A1) DB Single Arm Bent over Row x8/side A2) Rope Climbs x2-3 WOD DB DT 5 Rounds 12 Deadlifts 50/35# 9 Hang Power Cleans 50/35# 6 Push Jerks 50/35#   Cap: 25 mins

Work 4×5 BB Push Press Increasing WOD For time 25 Burpee Box Jump Overs 30 Alt DB Snatches 50/35# 40 DB Squats 50/35# 25 Pull-ups   Cap: 20 mins

Work 5 Sets A1) Tire flips x4 A2) Sled Push 50’ Increasing WOD 5 Rounds 200m Run 8 T2B 6 Hang Power Cleans 95/65# 4 Burpees over the bar