WOD

Work 1RM Back Squat (20 mins) WOD 3 Rounds 60 DU 15 Squat Cleans 115/75# 16 Pull-ups Cap: 20 mins

Work 1 RM Snatch (20 mins) Or go over technique WOD For Time 50/35 Cal Row or AB 50 Wallballs 20/14# 25 DB Box Step-Overs 50/35# 24”/20” Cap: 20 mins

Work E2MO2M 10 min 10 KBS 24/16kg 10 Goblet Squats WOD AMRAP 25 mins 15 T2B 10 DB single arm thrusters 50/35# (5/side) 5 Burpees over the DB

Work 4 Sets A1) SandBag Lunges x12 (6/side) (Mod: Medball, Plate, KB, etc) Must be bear hug A2) Seated Box Jumps x5 (try increasing height, should be challenging) WOD For Time 150 DU 60 Wallballs 20/14# 30 C2B 150 DU Cap: 12 mins

Work 4 Sets A1) 15 Ring Rows (try to be UB and challenging) A2) 12/side Banded Prone Hamstring Curls WOD 3 Sets AMRAP 5 mins 1 Rd of “DT” 1 Rd of “Cindy” Rest 2 min between sets “DT” (155/105#) 12 Deadlifts 9 Hang Power Clenas 6 Push jerk “Cindy” Read more…

Work Back Squat 3×3 @95% WOD 4 Rounds 40 DU 25 Alt DB Snatch 15 Ring Dips Cap: 20 mins

Work E2MO2M 10 mins Hang Squat snatch Below Knees x3 @70% WOD AMRAP 15 mins 6 Burpees Box Jump Overs 24”/20” 6 DB (use KB is not enough DB) Step Overs 50/35# 15 Push-Ups

WOD 0:00-10:00 3 Rounds 15 KBS 24/16kg 12 T2B 10 Pistols 10:00-15:00 Max Effort Burpees 15:00-20:00 Rest 20:00-30:00 AMRAP 10 9 Thrusters 95/65# 12 Sit-ups 9 Pull-ups

Work 5 sets 15/10 Cal AB (Sprint) Rest 2 mins WOD 50 Single Arm DB Hang Clean and Jerks 50/35# 50 DU 20 C2B 50 DU 300m Run 50 DU 10 Bar MU Cap: 20 mins

Work 2.5km Row (500m Splits should be increasing) WOD Every 4 mins x4 (16 mins) 15 Deadlifts 165/115# 50 Mountain Climbers (25/side) 10 Box Jump Overs 24/20”