909 Gym

Work 5 Sets Front Rack Back Lunges x8.side Increasing WOD “Annie” 50-40-30-20-10 DU Sit-ups

Work 4 Sets A1) Strict Pull-ups x5-7 A2) Turkish Get Ups x2/side Increasing WOD AMRAP 15 mins 50’ OH Plate Walking lunges 45/25# 10 Burpees to plate 15 GTOH 45/25#

Work Snatch Technique (15 mins) You can increase weight or work on technique WOD 200m plate Carry 45/35# 2 Rope Climbs 1.6km Run 2 Rope Climbs 200m plate Carry Cap: 25 mins

Work 6 sets to build to a heavy complex of 1 Squat Clean + 1 Hang Squat Clean WOD 4 Rounds 15 Wallballs 20/14# 12 Pull-ups 9 Ring Dips 6 HSPU   Cap: 18 min

Work 4 Sets A1) Single Arm DB Bentover Row x8/side A2) DB or KB Bulgarian Split Squats x6/side WOD AMRAP 12 mins 8 T2B 6 Burpees Box Jump Overs 4 Power Snatches 135/95#

Work Find a Heavy 2 Rep Front Squat for the day (20 mins) WOD 5 Rounds 5 MU 15 Thrusters 75/55# Cap: 20 mins

WOD Team of 2 AMRAP 30 mins 8 T2B 6 Burpees over the DB 8 Single Arm DB Thrusters 50/35# (4/side)

Work 5 Sets (Increasing) A1) Single Leg Deadlift x8/side A2) Sled Push 50’ WOD 10-1 C2B *40 DU Before each set Cap:20 mins

Work Bench Press 5×2 @85% of 1RM WOD AMRAP 10 mins 20 DB Hang Clean and Jerks (10/side, can be split as you want) 10 HSPU Finisher/Core 2 Sets 15/10 Cal AB Rest 2 mins

Work 2km Row for time WOD “Helen” 3 Rounds 400m Run 21 KBS 24/16kg 12 Pull-ups