909 Gym

Work Back Squat 4×8 @60% Rest 2 mins   WOD 4 Rounds 400m Run 3 Bar MU 6 Power Cleans 135/95# 9 Box Jumps 30”/24” 12 DB Snatches 50/35# (total) 15 Burpees Cap:30 mins

WOD “Nutts” 10 HSPU 15 Deadlift 250/170# 25 Box Jumps 30″/24” 50 Pull-ups 100 Wallball 20/14# 200 DU 400 meters Run with a 45lb plate

Work 20 Mins to establish a 1RM Jerk Rest as needed WOD 5 Rounds 6 HSPU 9 SDHP 115/75# 12 Goblet Squats 24/16kg 15 KBS 24/16kg 18 Sit-ups

Work Bulgarian Split Squats 4×8/side (Rest 2mins) WOD EMOM 8mins 0- 8 Burpees 1- 20 DUs Rest 5 mins EMOM 8mins 0- 10 Wallballs 1- 15 Sit-ups

Work 20 Mins to establish a 1RM Back Squat Rest as needed WOD 3 rounds 500m Row 15 Pull-ups 10 Front Squats 95/65# (from the ground) 15 Push-ups 25 sit-ups

Work EMOM 12 0- 10-15 ring row 1- 5 Deadlifts body weight WOD AMRAP 20mins 1 Rope Climb 5 Push-Press 95/65# 10 KBS 32/24kg 15 Box Jumps 24”/20” 1 Rope Climb

Work 20 Mins to establish a 1RM OHS Rest as needed WOD “Randy” For time 75 Snatches 75/55# Finisher 50 T2B not for time

WOD Team of 2 2 Rounds for time 1000m row 100 sit-ups 100 box jumps 50 Power cleans 95/65# 100 Wallballs 20/14# 100 Push-ups

Work 20 Mins to establish a 1RM Deadlift (Rest as needed)   WOD “Fran” 21-15-9 Thrusters 95/65# Pull-ups   Rest 5mins   EMOM 8 mins 0- 30s Plank 1- 8 Burpees

Work Strict Ring-Dips 5x Max Effort (Rest 2mins)   WOD Air bike 15sec Max Cal (all out) rest 2mins 30sec Max Cal (all out) rest 3mins 45sec Max Cal (all out)   EMOM 12mins 0- 10 Box Jumps 1- 12 KBS 24/16kg 2- 30 DUs