909 Gym

Work 4 sets A1) Sled Push 100ft increasing A2) Single Arm DB Bentover row 8/side increasing WOD “DT” 5 Rounds 12 Deadlifts 155/115# 9 Hang Power Clean 155/115# 6 Push Jerk 155/115#

Work Find a Heavy Snatch WOD 5 Rounds 5 C2B 7 OHS 95/65# 9 Burpees over the bar

Work Death by T2B WOD 21-18-15-12-9-6 Cal Row Push-ups DU

Work Find a heavy 3 rep TNG Deadlift WOD AMRAP 22 mins 20 OH walking lunges 45/25# 5 Ring dips 200m Run 15 KBS 24/16kg

Work Back Squat 5×5 @75% WOD “Helen” 3 Rounds 400m Run 21 KBS 24/16kg 12 Pull-ups

WOD Team of 2 (alternating rounds) 40 rounds 8 Box Jumps 24”/20” 6 Sit-ups 4 burpees 2 Shoulder to OH 135/95#

Work 5 Sets Hang power clean + hang squat clean Increasing WOD “Badger” 3 Rounds 30 Squat Cleans 95/65# 30 Pull-ups 800m Run   Cap: 40mins

Work Bench Press 5-4-3-2-1 Increasing WOD “Karen” 150 Wallballs 20/14# Finisher Max KBS 24/16kg in 2 mins

Work 30 Burpee pull-ups for time WOD AMRAP 20 mins 20 Box Jumps 24”/20” 15 KBS 24/16kg 10 Push-ups 30 DU

Work Single leg Deadlift 5×6/side Increasing WOD 21-15-9 GTOH 45/25# Cal Row Sit-ups Pus-ups Finisher Accumulate 4 Mins of L-Sit hold on Bar