WOD

  WOD “Morrison” 50-40-30-20-10 Wallballs 20/14# Box Jumps 24”/20” KBS 24/16kg   Cap: 40 mins

Work 30 Deadlifts for time 275/185# WOD AMRAP 15 mins 200m Run 5 HSPU 10 Alt Pistol 15 Power Cleans 95/65# Finisher/Core 3 sets Side plank 30s Right/Left Rest 1 min

Work 10×2 Box Squats @75% Rest 60sec WOD 800m 60 Push-ups 40 Thrusters 75/55# 20 C2B   Cap: 25 mins

Work A) 4 sets Ring MU + 1 Dip x3-5 (Transition work, strength work, or Practice) B) HSW Practice WOD AMRAP 10 mins 40’ HSW 12 DB Snatch 50/35# Finisher/Core 3 Sets Max Cal AB 30sec Rest1:30

Work 4 sets A1) Rope Pull-ups x4/side A2) Single Leg Prone hamstring Curls x12/side WOD 4 Rounds 6 Squat Snatch 135/95# 9 Pull-ups 12 Wallballs 20/14# 15 DU

Work 5 Sets KB Front rack Bulgarian Split Squat x7/side Increasing WOD 10-1 Burpee Box Jumps 30”/24” T2B Finisher/Core Seated DB Strict Press 3×7 Unbroken

Work EMOM 8 mins 10 Squats + 10 Sit-ups WOD Team of 2 AMRAP 30 mins 50 Box Jumps 24”/20” 50 DB Hang Clean and Jerks 50/35# 50 Single KB Deadlifts 32/24kg 50 Push-ups *Split as you wish, one work one rest

Work Power Snatch 7×3 (TNG) @70% WOD AMRAP 20 10 BB Front Rack Lunges 95/65# 5 Bar MU 10 Alt Pistols 5 HSPU

Work 30 Back Squats for time 225/155# WOD AMRAP 15 mins 200m Run 10 Burpees 25 DU

Work EMOM 12 mins Odd: 4-6 Strict HSPU Even: 30 DU WOD 3 Rounds 15 Clean and Jerks 135/95# 25 T2B Cap:20 mins Finisher/Core 50 Hollow Rocks