WOD

Work Back Squat 4×4 @80% WOD AMRAP 15 mins 15 Wallballs 20/14# 15 Sit-ups 20’ HSW Finisher/Core Couch Stretch 2 mins/side

Work EMOM 10 mins Hang Squat Clean Below Knees x3 @70% WOD 3 Rounds 20 Thrusters 75/55# 10 Bar Facing Burpees 6 Strict HSPU Cap: 18 mins

Work Bench Press 5×5 @65% WOD 21-15-9 T2B Box Jumps 24/20” KBS 24/16kg Power Snatch 75/55# Cap: 18 mins Finisher/Core 3 Sets 100’ OH Double KB Walk

Work EMOM 10 mins 10 GTOH 45/35 + 5 Burpees to plate WOD “Loredo” 6 Rounds 24 Air-Squats 24 Push-ups 24 Walking Lunges 400m Run Cap: 45 mins

Work Back Squat 3×3 @90% WOD 3 Rounds 20 DB or KB Deadlifts 70/50# 200m Run 20 Box Jump Overs 30”/24” Finisher/Core 80 MedBall Russian Twists

Work 800m Run rest 2 mins 200m Run rest 30sec 400m Run Rest 1 min 200m Run WOD AMRAP 15 mins 8 T2B 10 DB Hang Clean and Jerks (5/side) 50/35# 25 DU

Work 15 mins to find a Heavy 2 Rep Thruster for the day WOD 3 Rounds 20 sit-ups 15 Thrusters 95/65# 10 Box Step-ups 50/35# 24”/20” 5 Bar MU Rest 1 min Cap: 20 mins

Work 4 Sets A1) DB Bentover Row x6/side Increasing A2) Banded Prone Hamstring Curls x10/side WOD AMRAP 10 mins 2 Rope Climbs 4 HSPU 6 Power Cleans 185/115# Finisher/Core Tabata Plank Hold

Work Back Squat 5×5 @75% WOD 3 Rounds 1 min Wallballs 20/14# 1 min Burpees 1 min Alt DB Snatch 50/35# 1 min Cal Row 1 min Rest Finisher/Core 3 Sets 10 Pikes on the Rower

Work Single Leg Deadlift 5×6/side KBs or DBs(Heavy) WOD “DT” 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *155/105# Cap: 20 mins