WOD

35min. AMRAP: 14 Cal Bike 14 Pull up 14 AKBS 53/35 14 Cal Row 14 H.R. Push ups 14 Sit ups 13,12,11,10,9….

Deadlift : 4 rep TnG to max for day in 12 minutes Rest 2 AMRAP 10 – alt 1:1 25 double unders/35s 4 db devils press 50/35’s 6 burpees over db’s Rest 2 Afap w/partner 35/30 Cal each 50 synchro Db alt squat clean 50/35 *synchro db on ground + the squat below parallel and…

10min Amrap 10 Pullups or ring rows 10 cals 30 Double unders /50s Then.., 50 Front Squats 50 Back Squats (10-20% heavier) *Make sure the weight is heavy to start and that it takes about 4-5min. to finish each 50 reps. Then.., Strict press Set 1: 10 reps :2neg Set 2: 8 reps :2neg Set…

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) Then.. Bench press Set 1: 25 light reps Set 2: 15 reps 3/4 range. no lock out Set 3: 3 half reps + 2 full reps x 4 Set 4: 10 heavy full reps Set 5: 10 heavy deopset 10 reps…

750m/600m row/ski 50 Double unders/100 s 15 Heavy wall balls 30/20 10 Db step ups 50/35s rest 3min x 3-4rds Then.., 4-5 Sets Power Snatch + Snatch

3rds 1:00 plank :30 side plank e/s 30 flutter kicks 1/1 Deadlift 1 x 10 @50% 1x 10 @60% 1 x 6 @65% 1 x 5 @70% 1x 5 @75% Then.., 10 Rounds 14/12 cal row/ski 10 Alt DB clean and jerk 50/35 60/45 6 burpees over the DB

General warm up Then.., 15min. to finish… 50 Russian KBs 53/35 40 Sit-Ups 30 Cal 20 Air Squats 10 Devil Press 35/25 20 Air Squats 30 Cal 40 Sit-Ups 50 Russian KBs 53/35 then.., Back squat set 1: 15 full reps very light set 2: 12 full reps :3neg and :3up set 3: 3 half…

Amrap 10 with a partner Alt rds 1:1 10 alt renegade rows 50/35’s 10 pushups w/DB 10 weighted situps then.. 10 min to hit max squat clean thruster Then.., AMRAP 10. solo 3 power cleans 165/115 6 db floor press 50/35’s 9 db front squats

In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Pull-Ups 6 Wall Balls 20/14. 30/20 6 Alt. DB Snatches 50/35lb. 60/40 You must complete a full round before your partner goes. 35min. scale 4/5 reps