WOD

Work EMOM 12 mins Odd: 4-6 HSPU or Deficit HSPU (Strict or kipping) Even: 30sec Bar L-sit hold WOD 5 Rounds 5 Power Snatches 115/80# 10 Pull-ups 15 Wallballs 20/14# Cap: 25 mins

Work 4 sets A1) Single Leg Deadlift x8/side increasing (DB or KB) A2) Strict Chin-ups x4-6 (Supine grip, add weight if too easy) WOD 3 Rounds 12 Thrusters 95/65# 9 KBS 32/24kg 6 Ring Dips Cap 12 mins Core 50 Hallow rocks 25 sit-ups *not for time

Work 5 Sets A1) Bulgarian Split squats x4/side Increasing (DB/KB) A2) DB Single arm Push-Press x8/side Increasing WOD AMRAP 15 mins 40 DU 6 Burpees 8 T2B 10 Alternating DB Snatches 50/35#

CrossFit Liftoff WOD Max Snatch Max Clean and Jerk Metcon

Work EMOM 12 mins Odd: 2 Man Makers Even: 25 DU WOD AMRAP 15 4 Bar MU 8 Front Squats 135/95# 10 Burpees over the bar

Work 20-30 mins to find a 1RM Bench Press WOD 3 Rounds 400m Row 15 GTOH 45/25# 20 Sit-Ups 20 OH Walking lunges 45/25# Cap: 20mins

Work 4 sets A1) Sled Push 50ft increasing A2) 3 TGU/side increasing WOD “Annie are you ok?” 21-15-9 Row Cal Thrusters 65/45# Med Ball Cleans 20/14# SDHP 65/45# Wallballs 20/14# Burpees Cap: 25 mins

Work EMOM 10 mins Odd: 1-2 Rope Climbs Even: 8 DB Step-ups 24”/20” (4/side) Choose weight WOD “Randy” 75 Power Snatches 75/55# Cap 20 mins

Work 20-30 mins to find a 1RM Front Squat WOD AMRAP 17 mins 6 Right arm front rack KB Squats 24/16kg 10 T2B 12 KBS 24/16kg 10 sit-ups 6 Left arm front rack KB Squats 24/16kg

WOD *Start with 10 DU 10 Rounds 21 KBS 24/16kg 15 Wallballs 20/14# 9 Pull-ups * Every 3 mins 10 DU’s then continue workout Cap: 50 mins