WOD

Work 5×3 @75% Pause Deadlift (3sec Pause at the knees) WOD 21 Burpees over the bar facing 21 Power cleans 135/95# 21 Burpees over the bar facing Finisher 5 sets 200ft Farmer carry increasing

Work KB Front rack Bulgarian Split Squat 4×8/side increasing WOD AMRAP 8 mins 10 T2B 30 DU Rest 4 mins AMRAP 8 mins Wallballs 20/14# *15 Sit-ups when you break

WOD EMOM 48 mins (8 stations) – 30sec Assault Bike – 12 KBS 24/16kg – 30sec Row – Plank hold 30sec – 10 Box Jumps 24”/20” – 10 Burpees – 10 GTOH 45/25# – 8 DB Thrusters 50/35#

Work 5 Sets 3 Man Makers Increasing WOD 20 Rounds 5 Wallballs 20/14# 4 Burpees 3 Deadlifts 225/155# 2 Muscle-Ups Cap: 30 mins

Work Snatch Balance 5×2 Increasing WOD “Nancy” 5 Rounds 400m Run 15 OHS 95/65# Cap: 30 mins

Work 5 Sets A1) Tire Flips x4 A2) Sled Push 50ft Increasing WOD “Annie” 50-40-30-20-10 DU Sit-ups *Right into* 21-15-9 KBS 24/16kg Burpees

Work A1) Single Leg Deadlift 5×10/side Increasing A2) Single Arm DB Bentover Row 5×10/side Increasing WOD “Cindy” AMRAP 20mins 5 Pull-ups 10 Push-ups 15 Air-Squats

Work Back Rack Box Squats 5×2 @80% WOD AMRAP 20 mins 7 Power Cleans 135/95# 7 Burpees 200m Run

WOD 800m Run w/ Medball 20/14# 50 Pull-ups 50 Sit-ups 50 GTOH 45/25# 50 Wallballs 20/14# 50 Push-ups 400m Run w/ Medball 20/14#

Work Squat Clean 60% x2 65% x2 70% x2 75% x2 80% x1 WOD AMRAP 22 mins 2 Rope Climbs 4 Hang Power Cleans 135/95# 7 Ring Dips 11 Deadlifts 135/95#