WOD

Work Back Squat 4×4 @75% WOD AMRAP 16 mins 12 Alt DB Snatch 50/35# 9 Burpees over the DB 6 C2B Finisher/Core 60 Hollow Rocks

Work 3 Sets A1) Strict HSPU 6-8 (Unbroken) A3) Weighted Pistols 10 (5/side) A2) Strict Ring Dips 6-10 (Unbroken) WOD 4 Rounds 6 Bar MU 15 Box Jump overs 24”/20” 20’ HSW

Work E2MO2M 10 mins 2 Hang Snatch @80% (Drop and Reset) WOD 200m Run 25 Front Squats 165/115# 200m Run 20 Front Squats 200m Run 15 Front Squats 200m Run 10 Front Squats 200m Run 5 Front Squats Cap: 25 mins

Work BB Lunges 5×10 (5/side) Increasing WOD 3 Rounds 25 Wallballs 20/14# 3 Rope Climbs 50 DU

Work “Griff” 800m Run 400m Run Backwards 800m Run 400M Run Backwards WOD “Jack” AMRAP 20 mins 10 Push-Press 115/80# 10 KBS 24/16kg 10 Box Jumps 24”/20”

Work E2MO2M 10 mins 3 Hang Cleans @70% (Drop and Reset) WOD AMRAP 12 mins 15 KBS 24/16kg 12 Burpees 9 Strict HSPU

Work 3×3 Back Squat @85% WOD 4 Rounds 6 TNG Clean and Jerks 135/95# (Unbroken) 12 Pull-ups Rest 90 sec

Work A) 4×12(6/side) SandBag or Medball or Plate (hold in bear hug) Lunges B) 4 Sets of 30sec on 30sec off Plank hold WOD 4 Rounds 200m Run 12 Ring Dips 15 Front Squats 75/55#

Work E2MO2M 10 mins 3 Hang Snatch @70% (Drop and Reset) WOD 4 Rounds 21 SDHP 75/65# 2 Rope Climbs Cap: 18 mins

Work 5×5 Back Squat @70% WOD 10 Sets 250m Row Rest 90sec