WOD

AMRAP 18 15 db shoulder to OH 50/35’s 12 t2b 9 box jump overs 6 db burpee Cleans 30 double unders Then… Back Squat 4 x 10 Stop just before full lockout at the top of each rep for added time under tension.

3 rounds: 30 DB Russian twist 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch Then.. HSPU practice… Then.., For Time: 10 Cal Bike 2 Devils Press 35/25 (50/35) 10 Cal Row 2 Push Up with Hands on DB (HSPU) 10 Sit Ups Then…

Front SqT-2RM + 2×2@90% Then.. AMRAP 20 10 cal 4 deadlifts 135/95 3 hang power cleans 2 front squats 1 shoulder to overhead

Then.., Close Grip Bench Press @ 3232* 5 × 5 (BOF) Three down. Two pause. Three up. Two pause at top. Then…. 17:00 AMRAP: 50/40 Cal row 15 TTB/ weighted sit-ups/ ghds. 50 box step ups (Bodyweight) 15 TTB 50 double unders (75 singles) 15 TTB

Snatch warmup Then… EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean Jerks EMOM x 5min. 2 Power Clean Jerks Then… 4sets: 20-25 Band pull aparts 20 V-Ups 1:00 Plank

Row Intervals Then… 15min. to get as far as possible… 1 Deadlift 225/155 1 Round of “Cindy” 2 Deadlift 1 Round of “Cindy” 3 Deadlift 225/155 1 Round of “Cindy” Workout ends at 10 Deadlifts and 1 last round of “Cindy” Many of you should finish this! “Cindy” is: 5 Pull-Ups 10 Push-Ups 15 Air…

3 Sets For Quality: 8-12 Seated DB Z Press (elbows out to sides) 8-12 DB Hammer Curls 8-12 Standing OH DB Triceps Ext Then.. Every 2:30 x 4 Sets: 6 strict press + 3 Push Press Superset with GORILLA KB Rows: 10 Alt reps Then… 3sets 18/14 cals 15 hang Power Snatch 75/55 or Empty…

28min. EMOM: Min. 1) 3 Back Squats @50% of 1RM Min. 2) 3 Squat Cleans (Build) Min. 3) 12 Toes-To-Bar/ weighted situps Min. 4) Max Cal :35. Goal: 12cal Then.. Spend 10 min on a working on a skill that will likley show up in the open – double unders – Handstand pushups – Pull-ups…

35min. EMOM: (7Rounds) Min. 1) 10 DB Push Press 50/35s Min. 2) 15 American KB Swings 53/35lb. Min. 3) 5 Burpees + 30 Double Unders Min. 4) Max Cals of Choice Min. 5) Rest

Front squat – 3rm with 1 second pause in hole Then… Conditioning 3-4rds 500m row -25/20 cal Bike (rotate rds) 35 wall balls 15 deadlifts 225/155 12 burpee box jump overs 24/20