WOD

5 rounds 20 Double Unders /40 Single 5 Devils Press 10/7 Cal bike 5 Toe To Bar 10 DB box step ups Then… Lying DB hamstring curls 4 sets: 10-12reps *Rest 1:00-1:30 b/t sets Then… Deadlifts 4 sets: 10 reps @ 60-70% Rest 2:00

25min. EMOM: 1) 5 Hang Snatch 2) 15 wall balls 20/14 3) 5 Bench Press 4) 15/12 Cal / 200m run 5) Rest Select a weight on the snatch and bench press that you would consider tough but not a max. You can increase the weight as the workout goes on or stay at the…

3 Rounds 10 Calorie Ski 5 Squat Cleans, Building Then… 15:00 Alternating EMOM Min I: Toes to bar/knee raises Min 2: Cals Min 3: 5 Squat Clean Thrusters 135/95 Then.. Back squat Every 1:15 x 6 1×5 @ 72-77% 2×3 @ 77-82% 3×1 building to todays heavy back squat Then… Every 2 Min x 2…

Cardio Day. 40 Min AMRAP: 500m Row 15 DB incline press 15 DB row .5 Bike 20 V-Ups 20 RTwist 400m Run 40 Walking Lunges

Warmup 3 Rounds 10 Empty Bar Front Squats 5 Bar Facing Burpees 20 Double Unders Then… Clean warmup Then.. Every 3:00 for 24:00 Double Unders Bar-Facing Burpees 8 Squat Cleans Immediately into 16:00 Alt EMOM Min 1: 5 Bench Press Min 2: 10-15 Pushups

3 Rounds 3 light Deadlifts 3 Box Jumps 5 Strict Pull-Ups Then.. 15:00 Alternating EMOM Min 1: 2-5 Wall Walks Min 2: 5 Clean and Jerks Min 3: 30-50 Double Unders At 20:00 on the Clock, 10:00 Alt EMOM Min 1: 5 Deadifts + Box Jump Min 2: Muscle ups

Warmup Open Hips and Shoulders, Stretch Quads. 3 Rounds 5 Burpees 5 Empty Bar Overhead Squats 10/7 Cal Then… 28:00 EMOM Min 1: 10-14 Wallball 20/14 Min 2: 12/9 cal Min 3: 5 Power Snatch 95/65+ Min 4: Recovery Bike Cal @ 30:00, 1 Snatch Every 60 Seconds, Build

For Time: 10/7 Cal bike 10 Double unders /15 singles 10/7 Cal row 10 RKB swings — 20/15 Cal bike 20 Double unders /30s 20/15 Cal row 20 RKB swings — 30/24 Cal bike 30 Double unders /45 s 30/14 Cal 30 RKB swings — 20/15 Cal bike 20 Double unders /30 s 20/15 Cal…

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…