WOD

End of Phase 1 Warm-up 10-1 lat mini band steps 20 Air squats 20 Glute bridge ups 200m :30 Goblet wall sit 100m :30 Goblet wall sit 50m :30 Goblet wall sit Then.., Back Squat E2MOM x 7 8 Back squats @60% (STAY. Do not build) + 12 Goblet reverse lunges Then..,,, 0:00-10:00 50 Wall…

20 pvc pass through 20 Superman press Then.., 3Rounds 10 Snatch grip BTN push press 5 Muscle snatches 5 OHS Then.., With a partner 30 rounds for time: Alt rounds. 1 RD 10 Muscle snatches 75/55 10 Akbs While the other partner does a 200m run Clean Warm-up Then…, Hang Clean & Jerk – Start…

Every 2:30 x 4 500m/400m or .8/.5 Then.., 20 Banded pull aparts 20 Good mornings 10 Standing hamstring stretch 10 Downdog 10 Lunges then.., AMRAP 25 200m run 10 C2B/banded pullups Lunges down/back 50/35 -rest 1min

General warmup then.., 4 Rds 100m run 10 Up downs 5 Muscle cleans 5 Press then.., EMOM x 10 2 Clean + 2 Push press + 2 Push jerk Then.., For time: 30 Clean + Jerks 135/95 “Grace” 30 Burpees/ OTB. 30/20 Cals 10min Cap @ Mintue 12 15/10 Cals 15 Burpees 15 C+J

EMOM x 8min 10/8 Cal sprint then.., 3rds 10 Banded good mornings :30 Hollow body hold Then.., Deadlift + plyo Every :75 5 DL @50% + 5Box jumps 5 DL @60% + 5Box jumps 4 DL @65% + 4Box jumps 3 DL @70% + 3Box jumps 2 DL @75% + 2Box jumps 2 DL @80%…

Warmup 10-1 Mini band lat walk 20 Band air squats 20 Banded glute bridges 10 Fire hydrants :30 BSH then…, Back Squat Build to a heavy 3rep Then.., 3min On….1min Off x 5 15/12 cal Amarap of: 5 T2b 8 wall balls.

3rds 10/7 Cal 15 Plate rows 10/7 Cal 15 Plate floor press Then… Complete 5 rounds 20 Ab mat sit ups 10 Rower pike ups 30 Flutter kicks 1/1 20 Russian twist 1/1 60sec plank rest 1:00 Then.., 5 Sets: 10-15 Bench dips + 10-15 Alt Standing DB curls

General warmup then.., Partner Flow Complete 20 rounds w/partner (YGIG) 100m run (run to the light) into… 10 Rounds 10 Deadlifts 10 Alt db snatch 10 Wall balls Barbell Class @9am Clean pull+pwr cl then.. pwr cln + hang squat cl Then.., squat cln Them.., Front sqaut