909 Gym

Work 20 Mins to establish a 1RM Bench Press (Rest as needed)   WOD “Cindy” AMRAP 20 mins 5 Pull-ups 10 Push-ups 15 Air Squats

Work Strict Pull-ups 5xMax Effort (Rest 2mins)   WOD “DT” 5 Rounds 12 Deadlifts 155/115# 9 Hang Power Clean 155/115# 6 Push Jerk 155/115#

Work 20 Mins to establish a 1RM Front Squat (Rest as needed)   WOD 5k Row for time   Finisher 4 sets 30sec side plank R rest 30sec 30sec side plank L rest 30sec

17.5 10 Rounds for time (Cap: 40mins) 9 Thrusters 95/65# 35 Double-Unders

Work Weighted Chin-ups 5×4 Increasing rest 2 mins   WOD 8 Rounds 1 Rope Climb 10 Ring Push-ups 12 KBS 24/16kg 15 Air-squats

Work Back Squat 6×3 Increasing rest 2 mins   WOD EMOM 25mins 0- Air bike 12/10 cal or row 15/12 cal 1- 6 Snatches 95/65# 2- 400ft Shuttle run 3- 8 Shoulder to OH 95/65# 4- 40 DU

Work 5×3/side TGU Increasing   WOD “Danny” AMRAP 20mins 30 Box Jumps 24”/20” 20 Push-Press 115/75# 30 Pull-ups

Work Rope Climb 5×2 Rest 2 mins   WOD “Annie” 50-40-30-20-10 DU Sit-ups   Rest 5 mins   10 Min KB Complex 30sec Right OH 30sec Left Suitcase Carry 30sec Left OH 30sec Right Suitcase Carry

Work 5 sets A1) Sled Push 50ft increasing A2) DB Chest Press x10 increasing Rest 2mins   WOD EMOM 10 Mins 0- 15 KBS 24/16kg 1- 10 Burpees   Rest 5 Mins   EMOM 10 mins 0- 10 Box Jumps 24”/20” 1- 12 DB Snatched 50/35#

17.4 AMRAP 13 min 55 deadlifts 225/155# 55 wall-ball shots 20/14# 55-cal. row 55 HSPU