WOD

3 Push Press @65%+ 15 DB lateral raises 15 Db reverse flies rest x5 *This will be a shoulder blast, anticipate that going into it. Then.. EMOM 20: 15/12 cal bike 15/12 sumo deadlift high pull 95/65 Max toes to bar Rest x5

Warmup Open Ankles, Stretch Quads 3 Rounds 2 Tall Box Jumps 5 Light Squat Cleans Then,, Every 2:00 for 10:00 5 Tall Box Jumps 5 Squat Cleans Then… Every 1:15 x 6 1×5 @ 70-75% 2×3 @ 75-77% 3×1 building to todays heavy back squat The goal is to build to a heavy single for…

3 Rounds: 6 Alternating Dumbbell Snatches 8 Air Squats 6 V-Ups/Ab Mat Sit-Ups Then 21:00 Alternating EMOM Min 1: Alt Dumbbell Snatches Min 2: Air Squats Min 3: V-Ups/Ab Mat Sit-Ups Into Every 1:30 for 9:00 10-15 Dumbbell Curls + banded tricep

3 Rounds 3 Moderate Load Thrusters 3 Strict Pull-Ups Every 7:00 for 14:00 For Time: Thrusters Strict Pull-Ups Immediately into: Every 2:00 for 16:00 3 x Front Squat, Build Across Then.. 10:00 Alternating EMOM Min 1:Bench Press Min 2:Push ups

3 Rounds 2 Burpee Box Jump Overs 3 Power snatches 4 Toes-to-bar 5 Wallballs Then.. Alternating Every 2:00 for 30:00 Min 1&2: Burpee Box Jump Over + Power Snatches Min 3&4: Toes to Bar + Wallalls Min 5&6: Calorie

EMOM: 8:00 Min 1) 3 Dead stop deadlifts 60-65% Min2) 6 Double DB RDLs (use a challenging weight) 10- 15 Banded Pull throughs Then.. 6 Rounds for time: 10/7 Cal 15 push-ups 20 bodyweight lunges 30 Double unders (45 singles)

5 Rounds: Min. 1) 15/12 Cal Row Min. 2) 10-15 Barbell Push Press 95/65 Min. 3) 10-15 Weighted Hanging Knee Raises Min. 4) 15/12 Cal Bike Min. 5) 10-15 Bent over BB row 95/65 Min. 6) Max Weighted Bench Dips Min. 7) Max DB Hammer curls

:30 Row 10 BB Bench press 5 BB RDLs 20 Band Glute bridges 5 Strict pull-ups/10 ring rows 3x Then. Clean and bench press warm up to starting weight. 50-60% Then.. 25mins 3 Power Cleans (build) 5 Bench Press (build) 500m/400m Row Rest 2min. After Each Round You have 25min. for this. Should be finishing…

EMOM 6 Minutes Odd Minutes: 15 Wall balls Even Minutes: 12/10 Cal Row -rest 2 minutes- EMOM 6 Minutes Odd Minutes: 10 Thrusters Even Minutes: 12/10 Cal Row Then.. Front Squat/ Back Squat (week 3 of 6) Every 2:30 Min x 4 Sets: 3 Front Squats immediately into 6 Back Squats *aim for 5-10lbs heavier…

4 x 10 Wide Grip chin-ups *Band assisted Pull Ups with a 2 sec descent Superset…. 4 x 12 Incline DB Bench Row Then…. 3 Sets as a Superset: 12 Upright DB rows 12 Rear Delt Flies(Palms facing forwards) 30 Band Pull aparts Then… 4 Sets12, 10, 10, 8 Single ArmDB Arnold press Superset… 3…