909 Gym

Work A) 3×3 Back Squat @75% B) 2×3 Tempo (3211) down in 3sec bottom 2 sec @65% WOD 3 rounds 25 Wallballs 20/14# 12 C2B 75 DU Cap: 18 mins Finisher 100 Deadbug (50/side)

WOD 5 MU 10 C2B 20 Alt DB Snatch 50/35# 30 Right arm DB OH Lunges 50/35# 40 Push-ups 50 Sit-ups 100 DUs 50 Air-Squats 40 KBS 24/16kg 30 Left arm DB OH Lunges 50/35# 20 Single Arm DB Thrusters 50/35# (10 per side) 10 HSPU 5 MU

Work Snatch Pull 5×3 increasing WOD 3 Rounds 500m Row 20 Wallballs 20/14# 15 T2B Cap: 18 mins Finisher Accumulate 4 mins of plank hold

Work BB Front rack Lunges 5×4/side Increasing WOD “16.3” AMRAP 7 mins 10 Power Snatches 75/55# 3 Bar MU Then: Rest 3 mins 100 sit-ups for time

WOD AMRAP 20 mins 5 Pull-ups 10 Shoulder to OH 95/65# 15 Box Jumps 24”/20” Work 3 sets A1) DB Triceps Extension x10 A2) DB Reverse flies x10 A3) DB Bicep curls x10

Work 4 sets A1) RDL (aka: stiff leg Deadlift) x5 Increasing A2) Single Arm DB bent over row x8/side Increasing WOD 10 Rounds 2 HSPU 4 Power cleans 165/115# 6 KBS 32/24kg 8 Air-Squats Cap 25mins

Work 4 Sets A1) DB or KB Step-ups x6/side increasing A2) BB Strict Press x4 Increasing WOD AMRAP 12 mins 6 Thrusters 115/80# 9 Burpees over the bar 12 DB Snatches 50/35# Finisher 4 sets double KB OH walk 100ft (increasing if you can, not for time)

Work 5×2 Box Jumps for height 10 mins WOD 1000m Row 50 GTOH 45/25# 100 KBS 24/16kg 50 Box Jumps 24”/20” 100 Sit-ups 50 KB Deadlifts 24/16kg (one KB) Cap: 40 mins

Work 5 sets Box Squats x3 Increasing WOD AMRAP 6 mins 40 DU 20 Sit-ups Rest 4 mins AMRAP 6 mins 8 Right Arm DB OH walking lunges 10 Push-ups 8 Left Arm DB OH walking lunges

Work Banded Deadlifts 5×3 Increasing WOD E2MO2M 20 mins (total of 10 rounds) (Every 2 mins) 3 Power cleans 155/105# 6 Burpees over the bar 9 Air-squats