WOD

Work 30 Deadlifts for time 245/155# or 60% WOD “Nasty Girls” 3 Rounds 50 Air-Squats 7 MU 10 Hang Power Cleans 135/95#

Work A1) Bench Press 3-3-3-3 Use same weight A2) Pull-ups 4-4-4-4 WOD AMRAP 20 mins 10 DB Snatches 50/35# 20 GTOH 45/25# 30 Front Rack KB walking lunges 24/16kg 40 KB Deadlifts 24/16kg  

Work EMOM 12 Odd: 3-5 HSPU Even: 4-6 Ring Dips WOD 5 Rounds 200m run 10 Wallballs 20/14# 10 T2B 10 Hang Power Clean 95/65#

Work A) Power Snatch 4×3 @70% B) Snatch Pull 5×3 @95% WOD AMRAP 5 mins 40 Lunges 10 sit-ups Rest 2mins   AMRAP 5 mins 40 Air Squats 10 KBS 24/16kg Rest 2mins   AMRAP 5mins 40 DU 10 pull-ups

Work 30 Back Squats for time 225/145# or 60% WOD 21-18-15-12-9-6 Cal Row Push-ups Box Jumps 24”/20”

WOD “Whitten” 5 Rounds 22 KBS 32/24kg 22 Box Jumps 24”/20” 400m Run 22 Burpees 22 Wallballs 20/14#

Work 5 sets 2 Power Cleans + 2 Front Squats Increasing WOD “DT” 5 Rounds 12 Deadlifts 155/115# 9 Hang Power Clean 155/115# 6 Push Jerk 155/115#

Work 5 sets 2 power Snatches + 2 OHS Increasing WOD “Cindy” AMRAP 20 mins 5 Pull-ups 10 Push-ups 15 Air-Squats

Work 8 Rounds 20/15 Cal Row Rest 1 min WOD 3 Rounds 400m Run 10 Thrusters 95/65# 10 Burpees over the bar

Work EMOM 12 Odd: 3 TNG Deadlifts 80%-85% Even: 10 Box Jumps 24”/20” WOD 21-15-9 DB snatch 50/35 200m run then 21-15-9 KBS 24/16kg 200m run