WOD

Work Front rack Back Lunges 4×8/side Increasing WOD AMRAP 22 mins 10 OH walking lunges 45/25# 15 Pull-ups 25 air-squats 15 Push-ups 10 Wallballs 20/14#

Work 4×2 Squat Snatch Increasing WOD AMRAP 10 5 OHS 115/80# 10 Pull-ups 5 Box Jumps 30”/24”   Rest 5 mins   AMRAP 10 5 Squat cleans 115/80# 10 Push-ups 5 Box Jumps 30”/24”

Work Find a heavy 2 rep Thruster for the day. (20 mins) WOD 5 Rounds 15/12 Cal Row 10 T2B 5 Thrusters 115/80#  

Work 4 Sets A1) Tire Flips x4 A2) 2-4 Ring MU or MU Practice WOD “Helen” 3 Rounds 400m run 21 KBS 24/16kg 12 Pull-ups

Work A1) Single Leg Deadlifts 4×8/side across A2) Pull-ups 4×4 across WOD   AMRAP 21 mins 3 HSPU 6 Power Cleans 135/95# 9 Burpees over the bar 20 DU

Work Front Squat 4×2 @80-85% WOD   EMOM 6min 2 Power Cleans + 2 Front Squats   15-12-9 KBS 24/16kg Wallballs 20/14# Cal Row

Work Find a heavy 3 rep Power Snatch for the day (20 mins) WOD 8 Rounds 5 Thrusters 95/65# 10 T2B 15/12 Cal Row

Work Find a heavy 3 rep push-press for the day. (20 mins) WOD “Randy” 75 Snatches 75/55# Finisher EMOM 10 mins Odd- 30sec Plank Even- 6-10 Clapping push-ups  

Work 5 sets Cone Sprints (Forwards, Backwards) 5’-10’-15’-20’-25’ WOD “Karen” 150 Wallballs 20/14# Finisher Accumulate 2 mins of L-sit hold on Bar.

Work Deadlift 4×2 @80-85% WOD AMRAP 20 mins 200m Run 10 Pistols (5/side) 5 Ring Dips 10 DB snatch (5/side) 50/35# 5 Goblet squats 50/35#