909 Gym

Work Back Squat 75% x5 80% x1 75% x5 85% x1 WOD “Annie” 50-40-30-20-10 DU Sit-ups CAP: 15mins   AMRAP 10mins 200m Run 5 Wallballs 20/14# 10 Box Jumps 24”/20”

WOD Team of 3 2 Rounds 1.2km Row 100 DB Snatches 50/35# 75 DB Goblet Squats 50/35# 100 OH walking lunges 45/25# 75 Pull-ups 75 DU

Work BB Bent over Row 5×6 Increasing WOD AMRAP 25 5 Deadlifts 225/155# 400m Run 10 T2B 200m Run 15 KB Thrusters 24/16Kg

Work A1) Bulgarian Split Squat 4×8/side Increasing A2) Bench Press 4×10 Increasing WOD EMOM 8 Even- 15/12 Cal row Odd- 5/3 HSPU   AMRAP 10 3 Power Snatches 95/65# 6 OHS 95/65# 9 Burpees over the bar

Work A1) Weighted Ring Dips 4×4 Increasing A2) Pistols 4×5/side WOD Team of 2 800m Run (run always together) 50 Power cleans 95/65# 400m Run 50 Shoulder to OH 95/65# 200m 50 Wallballs 20/14#

Work Front Squats 4×8 Increasing @55-65% WOD 7 Rounds 7 Pull-ups 7 Box Jumps 24”/20” 7 Push-ups 7 OH walking lunges 45/25# (14 total) 7 sit-ups 7 DB Snatches 50/35# (14 total) 7 Air-Squats

Team of 2 2 Rounds : 200 DU 100 Box Jumps 24”/20” 50 Power Snatch 95/65# 100 Wallballs 20/14# 50 KBS 24/16kg 100 Sit ups

Work Podium Snatch Grip Deadlifts 5×3 Increasing WOD AMRAP 20 mins 1 Rope Climb 3 Deadlift 185/135# 5 Wall climbs 7 Pull-ups 9 Box jumps 24”/20”

Work A1) Box Jumps 5×2 Increasing A2) KB Strict Press alt 5×6/side WOD 6 Rounds 200m Run 3 Clean and jerks 135/95# 6 Ring dips 9 Burpees 12 Air-Squats