WOD

Work A) Snatch pull 5×3 increasing B) Snatch warm-up WOD Open 13.1 AMRAP 17mins   40 Burpees 30 snatch 75/45# 30 Burpees 30 snatch 135/75# 20 Burpees 30 Snatch 165/100# 10 burpees AMRAP Snatch 210/120#

Work 5 sets Back Squats x3 Increasing WOD AMRAP 20 mins 15 Wallballs 20/14# 9 Power cleans 135/95# 6 Ring Dips

Work EMOM 12 mins Odd: 8 DB Squat clean and jerk Even: 30 DUs WOD 3 rounds 20 Alt Pistols 20 T2B 20 Box Jumps 24/20”

Work 5 sets A1) Man Makers x4 Increasing A2) Tricep Ext with elastic on Bar x8 choose elastic WOD AMRAP 15 mins 15 KBS 24/16kg 10 Deadlifts 185/135# 5 C2B

Work 3km Row For time WOD Open 18.0 21-15-9 DB Snatch 50/35# Burpees over DB Finisher 3 mins of L-sit hold hanging on the bar (rest as needed)

WOD 30 Rounds 9 GTOH 45/25# (plate) 6 Burpees to plate 3 HSPU Cap: 45 mins

Work 5 Sets A1) Horizontal ring row w/feet on bench x10 (add weight if you can) A2) Single arm DB/KB upright row x8/side WOD Open 15.3 AMRAP 14 mins 7 MU 50 Wallballs 24”/20” 100 DU

Work Double KB Front rack lunges 5×6/side WOD 3 Rounds 15 T2B 50 Air-Squats 15 Power cleans 115/80# Cap: 20 mins

Work EMOM 6 mins Even: 15/12 Cal row Odd: 30sec KB OH Hold 24/16kg WOD Open 17.5 10 rounds 9 Thrusters 95/65# 35 DU Cap: 40 mins

Work RDL (stiff Leg deadlift) 5×3 Increasing WOD EMOM 10 mins Even: 5 Strict HSPU Odd: 1 Power clean + 1 Hang Squat Clean + 1 Jerk (choose weight) Rest 5 mins AMRAP 7 mins 9 Burpees over the bar 6 KBS 32/24kg 3 Bar MU