WOD

18:00 EMOm Minute 1: 3 Deadlifts Minute 2: 5 Handstand Push-Ups or Box Piked Handstand Push-Ups Minute 3: 5/5 Bulgarian Split Squat Then… For Time: 100/80 Cal Starting at 0:00 and every 2:00 complete: 5 Toe to bar 5 Burpees to Target

6 Sets: 1:00 Work/ 1:00 Rest 5 Deadlifts 4 Hang Power Cleans 3 Thrusters 2 Shoulder to Overhead In remainder time AMRAP Double Unders

Week 5/6 4 Sets 5 Box Squats @ 72.5–77.5% of 1RM Back Squat The reps drop to 5 this week, allowing you to continue building in weight. Sit back under control, stay braced as you make contact with the box, and avoid relaxing or rocking at the bottom. Then…. For Reps 3 Sets 5:00 AMRAP…

4 Sets: Week 5 of 6 4 Sets: 4 Bench Press 8 Inverted BB Row Rest 90 Seconds between sets Then… 16:00 AMRAP 200m Run 20 Front Rack Barbell Lunge Steps (10/side) 20 Barbell Push Press 20/15 Cal Bike 20 Sit-Ups

5min. For Max Reps: Barbell Hip Thrusts Then… 5min. For Max Reps: Banded Tricep “Push” Downs 3.) 5min. For Max Reps: LeLateral DB Raises Then.. 4.) 5min. For Max Reps: Weighted DB Sit-Ups Then…. EMOM x 12 Min (6 Rounds) Min 1: 12 Alternating Dumbbell Snatch Min 2: 5 Burpee Box Jump Overs + Max…

Part 1 — 10 Min AMRAP 12/10 Cal Bike 10 DB Bench Press 10 Alt Renegade Rows (5/side) 30-Sec Wall Sit Rest 2 Minutes Part 2 — 10 Min AMRAP 12/10 Cal Row 10 Sit-Ups 10 Bodyweight Walking Lunge Steps 30-Sec Front Plank Rest 2 Minutes Part 3 — 10 Min AMRAP 5 Burpees 5…

3 Sets: 10 Reverse grip bench press 8 Pendlay Rows Then… For Time: 100 Double Unders (150 Singles) 25 Power Snatches 75 Double Unders (100 Singles) 20 Overhead Squats 50 Double Unders (75 Singles) 15 Clean & Jerks 25 Double Unders (50 Singles) 10 Squat Cleans

Week 2/4 Split Jerk Then… For Time: 10 Wall Balls 10 Toe to Bar 100m run 20 Wall Balls 10 Toe to Bar 200m run 30 Wall Balls 10 Toe to Bar 300m run 20 Wall Balls 10 Toe to Bar 200m run 10 Wall Balls 10 Toe to Bar 100m run

4 Sets Week 4/4 Box Squat: 6 reps @ 70–72.5% of 1RM Back Squat Superset with: Heavy Russian KBS x 15 Build slightly from last week’s load while keeping every rep controlled and explosive. Sit back to the box, stay braced through the pause, and drive aggressively back to standing. Avoid relaxing or rocking on…

4 Sets: Week 4 of 6 6 Bench Press 6 Inverted Barbell Rows + Max Hold on Final Rep Then….. For Time 50 Box Jumps 50 Plate Ground to Overhead 50 Walking Lunge Steps 50 Plate Pushups 50 Double Unders 50 Burpees to Plate 25 Min Cap