909 Gym

WOD Open 18.5 AMRAP 7 mins 3 Thrusters 100/65# 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 C2B *add 3 reps

Work AMRAP 5 mins Max Cal row Rest 2 mins AMRAP 5 mins 25ft Shuttle Run WOD AMRAP 7 mins 15 Air-Squats 9 T2B 6 Burpees Finisher/Core 50 Russian twists 20/14#

Work 5 Sets A1) Sled push 50ft increasing A2) DB Chest press x8 increasing WOD 10 Rounds 10 GTOH 45/25# 10 Sit-ups 10 Plate OH Lunges 45/25# (5/side) 10 Push-ups   Cap: 25 mins

Work EMOM 10 mins Odd: 3 Man Makers choose weight Even: 2 Power cleans + 1 Squat Clean + 1 Jerk WOD 4 Rounds 10 Box Jumps 24”/20” 6 Power Cleans 155/105# 10 Wallballs 20/14# 6 Burpees over the bar Cap: 20 mins

Work 5 Sets A1) Strict Pull-ups x4-6 (add weight if you can) A2) Prone (on the floor) Elastic Hamstring Curls x10/side WOD AMRAP 15 mins 9 Thrusters 95/65# 6 C2B 35 DU Finisher/Core TABATA Sit-ups

Work Pause Front Squat (hold 2sec at the bottom) 5×2 Increasing WOD AMRAP 12 mins 50ft DB Front rack Walking lunges 50/35# (two 25ft segments, two DBs) 16 T2B 8 DB power Cleans 50/35# Finisher/Core 50 KBS for time 24/16kg

WOD Open 18.4 21-15-9 Deadlift 225/155# HSPU 21-15-9 Deadlift 315/205# 50ft HSW Cap: 9 mins

Work 4x400m Row Rest 1 min WOD 5 sets AMRAP 2 min 10 Air-Squats 10 Sit-ups 200ft Shuttle run (8x25ft) rest 1 min between sets

Work 5 Sets A1) Single Arm DB Push-press x6/side increasing A2) Horizontal Ring Row w/ Feet on Bench x8 WOD AMRAP 6 mins 10 Push-ups 10 Wallballs 20/14# rest 4 mins AMRAP 6 mins 10 DB Hang Clean and Jerk 50/35# (5/side) 10 Pull-ups

Work EMOM 10 mins Odd: 1-2 Rope Climbs Even: 2-4 Wall Walks WOD 3 Rounds 12 T2B 9 Thrusters 115/80# 6 KBS 32/24kg   Cap: 15 mins