WOD

Work BB Strict Press 6×4 Increasing rest 2 mins WOD AMRAP 16min 3 Power Snatch 95/65# 6 OHS 95/65# 9 Burpees OTB 12 Box Jumps 24”/20” Finisher 3 sets 30sec/side Side plank

Work BB Hip Thrust on Bench 4×8 Increasing Rest 2 mins WOD Row 2 sets 6x30sec on 30 sec off rest 2 mins between sets   EMOM 6 mins 0- 10 Wallball 20/14# 1- 10 Burpees

Work Weighted Pull-ups 4×5 (3sec down) rest 2 mins WOD For time 800m run 21 KB Thrusters 24/16kg 400m run 15 Shoulder to OH 135/95# 200m run 9 HSPU Finisher 3 sets KB Front rack carry 100ft

Work Back Squat 6×3 (3sec pause bottom position) Increasing Rest 2 mins WOD “Helen” 3 Rounds 400m run 21 KBS 24/16kg 12 Pull-ups   Finisher 3 sets 200ft suitcase carry (KB or DB)

WOD “Murph” 1.6km Run 100 Pull-ups 200 Push-ups 300 Air Squats 1.6km Run   *With 20/14# Weight Vest (RX)   CAP: 60mins

Work 20 Mins to establish a 1RM Clean and Jerk Rest as needed   WOD 15 Rounds 1 Squat Clean 185/135# 2 HSPU 3 Burpees 4 Wallballs 20/14#

Work DB Chest press Alternating (Down in 3sec) 4×10/side Rest 2 mins   WOD AMRAP 4 mins 400m Row Max Burpees over row in remaining time Rest 4 mins AMRAP 4 mins 400m Row Max DU in remaining time Rest 4mins AMRAP 4 mins 400m Row Max Push-ups in remaining Read more…

Work 20 Mins to establish a 1RM Squat Snatch Rest as needed   WOD AMRAP 25 50ft OH Walking lunges 45/25# 5 Pull-ups 10 Wallballs 20/14# 15 KBS 24/16kg 10 Box Jumps 24”/20” 5 Ring Dips

Work Single Leg Deadlift 4×10/side Rest 2 mins   WOD EMOM 20 0- 2 Hang power cleans @60% 1- Max in 30sec Clapping Push-ups 2- Max in 30sec Air-Squats 3- Max Strict Pull-ups in 30sec

Work Back Squat 4×8 @60% Rest 2 mins   WOD 4 Rounds 400m Run 3 Bar MU 6 Power Cleans 135/95# 9 Box Jumps 30”/24” 12 DB Snatches 50/35# (total) 15 Burpees Cap:30 mins