909 Gym

Work EMOM 10 mins Even: 6/side DB Step-ups 24”/20” Odd: 30 DU WOD “Nancy” 5 Rounds 400m Run 15 OHS 95/65#   Cap: 30 mins

Work Front Squat 5×4 @75% WOD “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 Air-Squats   Cap: 30 mins

WOD 5 Rounds 3 Rope Climbs 10 T2B 21 Lunges w/ plate 45/25# 400m Row

Work Death By Wallballs 20/14# WOD 21-15-9 Deadlift 225/155 HSPU Finisher TABATA sit-ups

Work EMOM 20 Mins Odd: 1 Power Clean + 2 Front Squat 165/115# Even: 10 KB Push Press (2 KB) 24/16kg WOD AMRAP 10 mins 20 OH Walking lunges 45/25# 12 KBS 24/16kg 10 Push-ups

Work 6 sets 1 Snatch Balance + 1 OHS (Build up to a heavy complex) WOD Buy in 1000m Row 3 Rounds 10 T2B 15 Box Jumps 24”/20” 10 Squat clean 115/80# Buy out 100 DU

Work A1) Single Leg Deadlift 4×10/side Increasing A2) Single arm DB bent over row 4×8/side Increasing WOD 5 Rounds 400m Run 15 Power Snatch 75/55#

Work Back Squat 5×5 @75% WOD “Cindy” AMRAP 20 5 Pull-ups 10 Push-ups 15 Air-Squats

Work EMOM 16 Odd: 30 sec L-sit hold on bar Even: 8 BB over row 95/65# WOD 21-18-15-12-9-6 KBS 24/16kg Sit ups Deadlifts 155/105#

Work Bench press 5-4-3-2-1 WOD “Amanda” 9-7-5 MU Squat Snatch 135/95# Finisher Row 6×20 cal Rest 45 sec