WOD

Work Hang Power Snatch 5×3 Increasing WOD “Cindy” AMRAP 20 mins 5 Pull-ups 10 Push-ups 15 Air-Squats

Work In 20 mins, work to a heavy complex of 1 Squat Clean + 1 Front Squats WOD Team of 2 2 rounds 1000m Row 50 T2B (one work, one hang on the bar) 500m row 50 Deadlift 185/135 (one work, one hold up the bar)

Work EMOM 10 mins Odd- 10-20 Hallow rocks Even- 30sec Plank hold WOD “Kelly” 5 rounds 400m Run 30 Wallballs 20/14# 30 Box Jumps 24”/20”   Cap: 40mins

Work A1) Single Leg Deadlifts 4×8/side increasing A2) Negative Pull-ups hold for max effort at the top then down slow 4×2 WOD B) 7 Mins of Burpees Rest 3 mins C) EMOM 12 mins Odd- 12 DB Snatch (6/side) 50/35# Even- 10 KBS 32/24kg

Work Front Squat 75% x5 80% x1 75% x5 85% x1 WOD “Grace” 30 Clean and Jerks for time 135/95# Cap: 15 mins AMRAP 10 mins 40 DU 10 Burpees 15 Sit-ups

“Filthy Fifty” 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 24/16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35# 50 Back extensions 50 Wallballs 20/14# 50 Burpees 50 Double unders

Work Single Arm DB Bent over Row 5×8/side Increasing WOD 20 Rounds 1 Deadlift 275/185# 2 Pull-ups 3 Burpees 4 Wallballs 20/14#

Work KB Front Rack Step-ups 24″/20” 5×6/side Increasing WOD AMRAP 21 mins 6 Thruster 95/65# 4 Ring Dips 10 T2B 400m Run 10 Sit-ups 4 Burpee Box Jump overs 24”/20” 6 Snatch 95/65#

Work 20 MU for time or MU Practice Cap: 20mins WOD 3 Rounds 3 Bar MU 400m Run 6 HSPU 200m Run 9 KBS 32/24kg 40 DU 12 DB Snatch (6/side) 50/35#

Work Deadlift 5×2 TNG 75%-80% WOD EMOM 10 Even- 3-5 Strict Pull-ups Odd- 10-15 Cal Row   AMRAP 8mins 5 Push-ups 10 Air-Squats 15 Sit-ups