909 Gym

Work 5 Sets A1) Single Leg Deadlift x6/side increasing (KB/DB) A2) Single Arm Bent Over Row x6/side increasing WOD AMRAP 12 mins 20 Alt DB Snatch 50/35# 10 Burpees Over the DB 20 Sit-ups Finisher/Core 3 Sets 200ft Farmer Carry

Work Bulgarian Split Squat 5×6/side Increasing (DB/KB) WOD AMRAP 14 mins 10 Box Jumps 24/20” 5 HSPU 10 Wallballs 20/14# 5 Ring Dips Finisher/Core 4 sets 7/5 Cal Assault Bike Sprint rest 45sec

WOD Open 18.3 2 Rounds 100 DU 20 OHS 115/80# 100 DU 12 Ring MU 100 DU 20 DB Snatch 50/35# 100 DU 12 Bar MU

Work Thrusters 5×2 Increasing WOD AMRAP 15 mins 15 KBS 24/16kg 9 Deadlifts 185/135# 6 Pull-ups

Work BB Strict Shoulder Press 5×2 Increasing WOD 3 Rounds 50 DU 25 Sit-up 40 Air-Squat 15 Push-up   Cap: 20 mins

Work 5 sets 1 Snatch Balance + 1 OHS Increasing WOD AMRAP 7 mins 3 Thruster 95/65# 3 C2B 6 Thruster 95/65# 6 C2B 9 Thruster 95/65# 9 C2B add 3 reps each round Finisher/Core 4 sets 10/8 Cal Row Sprint rest 1 min

Work RDL (Stiff Leg Deadlift) 5×3 Increasing WOD AMRAP 3 mins 9 Snatch 75/55# 8 Wallballs 20/14# rest 2 mins AMRAP 3 mins 6 Snatch 95/65# 8 Wallballs 20/14# rest 2 mins AMRAP 3 mins 3 Snatch 115/80# 8 Wallballs 20/14# Finisher/Core AMRAP 3 mins Max DU or single skips

Work Back Squat 5×3 Increasing WOD AMRAP 18 mins 15 Box Jumps 24”/20” 12 Push Press 115/75# 9 T2B Finisher/Core Accumulate 3 mins of Plank hold Rest as needed

WOD Open 18.2 1,2,3,4,5,6,7,8,9,10 DB Squats 50/35# Bar Facing Burpees   Open 18.2A Max Clean Weight   Cap: 12 mins

Work Man makers 5×3 Increasing WOD “Helen” 3 Rounds 400m run (row) 21 KBS 12 Pull-ups