WOD

5 Rounds: Min. 1) 15/12 Cals of Choice Min. 2) DB Bench press Min. 3) 60 Double Unders Min. 4) Max Effort SDHP’s Min. 5) 20 American KB Swings Min. 6) Max Effort Box Jumps Min. 7) Rest

EMOM x 7 min 1 – 2 : 2 Hi-Hang Snatch + 1 OHS Min 3 – 4 : 2 Above the Knee Snatch + 1 OHS Min 5 – 7 : 1 Snatch From the Floor Then.. EMOM x 3 2 Snatch pulls Then.. For Time: 18 Wallballs 9 Bar Facing Burpees 21 OHS…

35min. AMRAP: 14 Cal Bike 14 Pull-Ups 14 DB Push Press 50/35s 14 Cal Row 14 Ring/bench/bar Dips 14 Sit-Ups … Then 13 of all that … Then 12 of all that … Then 11 of all that … All the way to 1.

Every :90 x 6 sets 3 Deadlift 5 Banded Jump squats 10 KBS *increase in weight as you go to today’s heavy. then 1×10 deadlift at 70% of todays heavy 3 Then… 10:00 AMRAP: 30 Double unders /45s 20 Bench press 95/65 10 squat cleans then, At the 12:00… 12-10-8 Back rack Bulgarian split squat…

Every Min x 12 Min (4 Round) Min 1: Strict press Min 2: 8-10 Single Arm DB Bent Over Rows per Arm (with bench) 50/35 Min 3: :40 sec Front Plank Hold For Strict Press: 12 reps on round 1 10 reps on round 2 8 reps on rounds 3-4 Then… Finisher — Min 13:…

15:00 to finish. 5 rounds of “Cindy” into 30 clean and jerks 135/95 into 5 Rounds of “Cindy” Then.. Back Squat (week 6 of 6) Every 1:15 x 6 1×5 @ 75 2×3 @ 85 3×1 building to todays heavy back squat Then… Every 2 Min x 2 Sets at 65% of your heavy back…

For Time: 10-20-30-40-50 Cal Row Cal Bike *20 V-Ups after each round inckuding the 50 Then.. 3 Sets: 12 Bicep Curls with both hands on DB 12 OH Triceps Ext with both hands on DB 12 Alt Cossack Squats :20 Hollw hold

2min. AMRAP: 6 Cal Assault Bike 6 Sumo Deadlift High-Pulls 95/65 6 Wall Balls 6 Box Jumps Rest 1min. Repeat until you finish 20 Rounds! Time CAP: 35min.

Clean warm up Then.. EMOM 20min 3 Hang Power Clean 135/95 3 Front Squats 3 Power Jerks Then… For time AND Quality: 10-9-8-7-6-5-4-3-2-1 Strict HSPU Strict Pull-ups

5 Sets For Times: 20 Alternating Leg V-Ups 15 Air Squats / 10 Alt Pistols 20 Walking Lunge Steps 15 HR push-ups 20 Mountain Climbers Rest 1 min Then.. 3sets Max reps Chin ups Superset Max reps Straight arm pull downs Superset Max DB hammer curls Rest :90