WOD

4 sets 30 DB Russian twist (15/15) 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch Then…. 4 Rounds (32 min total) :90 work /:30 rest Station 1: 12/9 Cal Row + Max Bodyweight Alternating Box Step Ups Station 2: 200m Run + Max Effort Front Plank…

Deadlift (5 x 8) Every 2:00 x 5 sets (week 1 of 2) 8 Deadlifts Then… 5 Rounds: 2:00 work/ 1:00 rest 5 Burpee Box Jumps 6 Power Cleans 155/105 AMRAP Wall Balls in remaining 2:00 window Score is total wall balls

Shoulder Press (6 Sets) Every 1:00 x 6 sets: (week 1 of 2) Sets 1-2: 5 strict press Set 3-4: 3 Strict press Set 5-6: 1 Strict press Then… For Time: 21-15-9-6 Bench Press Calorie on Bike *20 Bodyweight walking Lunges after each round, including the round 6.

3 Sets Jump 5 Goblet Squats + 1 Max Distance Broad Main Set: 1×10 @ 70% 2 x 8 @ 75% 1×6 @ 80% 1x 6 @ 85% then….. For Time 1,000/900 meter row 80 Air Squats 60 Sit-Ups 40 Push Ups 20 Pull Ups *20 Min cap

4 Sets: 12 Incline dumbbell bench 8 Single arm Dumbbell Bent Over Row/Arm Then… For time: 200m run 21 Barbell Thrusters 75/55 100m run 15 Toe to bar – 200m run 18 Barbell Thrusters 100m run 12 Toe to bar – 200m run 15 Barbell Thrusters 100m run 9 Toe to bar – 200m run…

4 Rounds: 300/250m Row 15 Bench Press Right into…. 3 Rounds: 25/20 Cal Bike Sc:20/15 20 Farmers Hold Reverse Lunges Right into… 2 Rounds: 25 Db Hammer curls 25 DB Skull Crushers Right into… 1 round 10 Devils Press

Deadstop Sumo Deadlift (5 x 5) Every 2:00 x 5 sets (week 3 of 3) 5 Deadstop deadlifts Then…. For time: 4 Rounds: 10 Wall Balls 8 Toe to bar 6 Box Jump overs Rest :90 seconds then 1 Round: 40 Wall Balls 32 Toe to bar 24 Box jump overs

Shoulder Press (9 x 1) Every 1:00 x 9 sets: (week 3 of 3) 1 strict press We are adding another extra set this week, and the goal it is to get better at pushing through the sticking point. These should all be at the same weight. Then… For time: 30 Double unders (45 singles)…