WOD

Work Deadlift 4×4 TNG no bounce @70% WOD AMRAP 15 mins 40 DU 5 Squats Cleans 165/105# 4 MU Finisher/Core 3 sets 12/9 Cal AB sprint Rest 1:30

Work Back Squat 3×7 @70% WOD AMRAP 6 10 Box Jumps 24/20” 10 Push-ups Rest 3 mins AMRAP 5 10 Goblet Squats 24/16kg 10 KBS 24/16kg Rest 2 mins AMRAP 4 mins 10 Air Squats 10 Sit-ups

WOD AMRAP 20 mins 16 Alt DB Snatch 50/35# 12 Air-Squats 9 Burpees over the DB Rest 5 mins AMRAP 10 mins 9 Push-up 12 Wallballs 20/14# 16 Sit-ups

Work 4 Sets A1) Ring Pull-ups x4-6 A2) Single Arm Ring-Row Hold (Arm extended) 30-45sec Each arm WOD “Linda” 10 down to 1 Deadlift (1.5 Body weight) Bench Press (Body weight) Squat Clean (3/4 Body Weight)   Cap: 20 mins

Work 5 Sets DB Side Step-ups x5 then no break 3 Side Step-up Jumps (Increasing) WOD 4 Rounds 20 OH Lunges 45/25# 10 Burpees to plate 5 HSPU Rest 1 min   Cap: 20 mins

Work EMOM 10 Odd: 3 Man Makers Choose weight Even: 30 DU WOD AMRAP 15 mins 15 KBS 24/16kg 15 Push-Ups 15 T2B Finisher/Core 3 sets Deadbug 20

Work 5 Sets Single Leg Deadlift to Lunge x6/side with DB/KB increasing WOD 4 Rounds 10 GHDSU or Sit-ups 12 Power Snatch 75/55# 14 Pull-ups   Cap: 20 mins

WOD “Murph” 1.6km Run 100 Pull-ups 200 Push-ups 300 Air-Squats 1.6km Run *Vest 20/14# Cap: 55 mins

WOD AMRAP 30 mins Team of 2 250m/200m row each 9 DB Deadlifts 50/35# 7 DB Hang Power Cleans 50/35# 5 Shoulder to OH 50/35# (One round each) 20 T2B (Split)

Work Pause Deadlifts (Pronated Grip) 4×2 @70-80% (Pause 2 sec at the knees) WOD 10 Rounds 200m Run 1 Rope Climb   Cap: 20 mins