909 Gym

Work Bulgarian Split Squat 5×6/side Increasing WOD “Jackie” 1000m Row 50 Thrusters 45/35# 30 pull-ups

Work 2k Row for time WOD AMRAP 4 Mins 100 DU 10 Burpees Max Thrusters 75/55# Rest 4 Mins AMRAP 4 Mins 75 DU 10 Burpees Max Thrusters 95/65# Rest 4 Mins AMRAP 4 Mins 50 DU 10 Burpees Max Thrusters 135/95#

Work A1) Alternating DB Bench Press 4×8/side Increasing A2) Sled Push 4x100ft WOD 6 Rounds 200m Run 10 Push-ups 15 Sit-ups 20 Air-Squats

Work 5 sets A1) HSPU 4-6 or HS Hold A2) Ring Dips 4-6 WOD “Dae Han” 3 Rounds 800m Run w/plate 45/25# 3 Rope Climbs 12 Thrusters 135/95#

Work 6 Sets 1 Power Snatch + 1 Squat Snatch + 1 OHS Increasing WOD AMRAP 20 mins 20/15 Cal row 12 T2B 9 Thrusters 95/65#

Work Front Rack Back Lunges 5×6/side Increasing WOD 3 Rounds 30 Wallballs 20/14# 20 Cleans 135/95# 10 Burpees Over the bar.

WOD “Holleyman” 30 Rounds 5 Wallballs 20/14# 3 HSPU 1 Power Clean 225/155#

Work Death By KBS 24/16kg WOD 5 rounds 12 DB Snatches 50/35# 10 Burpees over the box 24”/20

Work “Griff” 800m Run 400m Run Backwards 800m Run 400m Run Backwards WOD “Annie” 50-40-30-20-10 DU Sit-ups

Work 6 sets 1 Power Clean + 1 Squat Clean + 1 Jerk increasing WOD “Fran” 21-15-9 Thrusters 95/65# Pull-ups Finisher Accumulate 3 mins plank hold