WOD

In Teams of 2…or Individual 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Deadlifts 185/135+ 6 HSPU or 3 muscle ups Time CAP: 35min.

Every :30 Sec x 5 Sets 3 Power Snatch @ 95/65 rest 1 Min: Every :30 Sec x 5 Sets 3 TnG C&J @ @ 135/95 rest 1 Min Every :30 sec x 5 Sets 4 Bar Facing Burpees Then… Every 2:00 x 5 Sets: 1 Tempo Pause Front Squat + 2 Front squats @…

20min. running clock… Min. 1: 11-15 Flat DB Bench Min. 2: 8-10 Single Arm DB Row (ea. arm) Min. 3: 10-12 Banded Tricep Push Downs Min. 4: 10-12 Barbell Bicep Curls Then.. “Tabata” 8 Rounds: 20sec. of Assault Bike 10sec. Rest 8 Rounds: 20sec. of Toes-To-Bar/Knee raises. 10sec. Rest 8 Rounds: 20sec. of DB Snatches…

3 Supersets: 6/6 Deficit, Farmers hold Curtsy lunge – Complete all 6 on R then all 6 on L – Superset with – 12 Medball Hamstring curls Then.. Deadlift 6-6-6-6-6 Every 2min Then.. “Helen” 3 rounds for time 400m run 21 KBs 12 Pull-ups

Every 3min x 5 Min (week 5 of 6) 4 Bench Press 8 Bent Over Barbell Row + 10 Band Pull Aparts 10 Seated DB Reverse Flies + 10 Db Lateral Raises After the 5th set … Finisher: 7 Pause bench press with a 2 sec pause at the bottom @ 60% of your heaviest…

4 sets 20/15 Cal Row 10 Overhead Squat 12 V-Sit-Ups 3 Wall Walks/6 burpees Rest 1:00 Then.. Week 1 Back squat Every 2:00 x 6 Sets: 3 Back Squats 3 Back Squats 3 Back Squats 6 Back Squats @75% 6 Back Squats @75% 3 Back Squats @75% Then.. 10:00 Alt EMOM :30 Split squat R…

2 Rounds For Time: 400m Farmer Carry with (2) 50/35 DBs or KB 100 Double Unders/200 s 400m Overhead Farmer Carry with (1) 50/35 DB (200m on each arm) or Kb 100 Double Unders/200 s Not gunna lie… This is gunna be rough…

Every :90 x 3 5 V-ups 10 Tuck Crunch 15 Sit-ups 10 Tuck Crunch 5 V-ups Into 3 Sets: 12 Inverted Barbell rows 8/8 Deficit curtsy lunge Then… 2 Rounds: 30/24 Cal row 30 DB Bench press 50/35 30/24 Cal bike 20 Hang Power snatch 95/65 300m Run 10 Squat Cleans

Squat Maintenance (Final week) Every 1:15 x 6 Sets: 2 Pause Front Squats + 2 Front squats @ 65-67% (2 sec pause, 4 total squats each set)” Then… 2 Min AMRAP 5 DB Shoulder to OH 5 Toe To Bar rest 1 Min 3 MIN AMRAP 5 DB FS 5 Box Jumps Rest 1 Min…

3 Rounds: 6:00 AMRAP: 10/7 Cal bike 10/7 Cal row 1 Suicide Sprint (5ft out and back, 10ft out and back,15ft out and back) rest :90 6:00 AMRAP: 10 Barbell curls 10 Barbell bent over rows 10 Barbell strict press 10 Walking lunges- No BB 10 Strict toes to bar or Leg raises holding the…