WOD

Work BB front rack lunges 5×4/side increasing WOD AMRAP 15 mins 60 DU 30/21 Cal Row 15 Overhead Squats 115/80#

WOD EMOM 50 Team of 2 (Both work at the same time) – 30sec Assault Bike – 12-15 Sit-ups -12-15 KBS 24/16kg – 30sec Row – 12-15 GTOH 45/25# – 10-12 Box Jumps 24”/20” – 10-12 DB snatch 50/35# – 30sec DU – 10-15 Wallballs 20/14# – 10-15 push-ups

Work 5 sets A1) BB Bent over Row x8 Increasing A2) GHD sit-ups x10 WOD “DT” 5 rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk 155/105# Cap: 25 mins

Work Squat Snatch 2×3 @50% 2×2 @60% 2×2 @65% 2×1@70% Focus on technique WOD 3 Rounds 7 Ring or Bar MU 50 Air-Squats 10 Hang Power Snatches 115/80# Cap: 20 mins

Work 30 Burpee Bar MU or pull-ups for time Cap:15 mins WOD AMRAP 7mins 3 Thrusters 95/65# 3 Burpees over the bar add 3 reps each round (6-9-12-15…) Rest 3 mins AMRAP 7mins 3 KBS 24/16kg 3 HRPU add 3 reps a round (6-9-12-15…)

Work 20-30 mins to find 3RM Deadlift WOD AMRAP 15 mins 10 Deadlifts 225/155# 15 Cal Row 20 Wallballs 20/14#

Work 20-30 mins to find 5RM Back Squat WOD AMRAP 15 mins 30 DU 15 Power Cleans 115/80# 30 DU 15 T2B

Work 3 x 10/7 Cal AB warm-up WOD Team of 2 (One work one rest) 100 DU 100 Ring Row 100 Air-Squats 100 Shoulder to OH BB 45/35# 100 Sit-ups 100 KBS 24/16# 100 Back Extension 100 KB Deadlifts (one KB) 32/24kg 1000m Row Cap: 45mins

Work Power Cleans 3x @50% 3x @55% 2x @60% 2x @65% 1X @70% 1x @75% WOD AMRAP 15 mins 6 Hang Power Clean 115/80# 9 Front Squats 115/80# 12 Deadlifts 115/80# Finisher Core

Work 6 sets 2 Push-Jerk + 1 Split Jerks Build to a heavy complex for the day WOD 6 Rounds 5 Pull-ups 10 Push-ups 5 Power Snatch 95/65# 10 Burpees over the bar 5 OHS 95/65# Cap: 25 mins