WOD

General warm up Then.., EMOM x 10:00 3 Deadlifts @ 55% Then.., 10 c2b pull-ups 20 abmat sit-ups 3 clean and jerks 205/135 40 double Unders Rest 2 min x 4-5 rds

1000m row/1.0mile 100 flutters kicks Then… 3 x 10 each leg Single leg BSS jumps Then.., Back squat Set 1: 15 reps light Set 2: 15 reps :3neg Set 3: 3 Tempo reps :5 down/up into 3 Fast reps. 3 times through (18) Set 4: 10 reps :3neg Into 10 reps bottomw half reps (20)…

For Time: 80/60 Calorie Bike 60 AbMat Sit-ups 40 Goblet Step Back Lunges 50/35 20 Dumbbell Burpees 50/35’s 40 Goblet Step Back Lunges 50/35 60 AbMat Sit-ups 80/60 Calorie Bike Then… Bench press

50 Rounds: 2 Deadlifts 225/155 2 Lateral Burpees Over The Bar Rest 5min. 25 Rounds: 4 Thrusters 95/65 4 Pull-Ups

20min. of Snatching: Work up to a heavy complex: 2 Hang High Pulls 2 Hang Power Snatch Drop the bar… 2 High Pulls from the floor 2 Power Snatch from the floor Then.., 15min. AMRAP: 10 Cal Row 10 Wall Balls 30/20 2 Squat Cleans at 50% of 1RM *Every 2 Rounds add 5% to…

As Many Rounds and Reps as Possible in 18 Minutes 25 Russian Kettlebell Swings 53/35 25 Ab-Mat Sit-ups 25/18 Calorie Row/Ski 25 Ab-Mat Sit-ups RX+ 70/44lbs Swings / Assault Bike Calories Then.., BB curls /Dips 15/15 12/12 10/10 10/10 BB skull crushers/ DB hammer curls 20/20 15/15 12/12 12/11

EMOM x 20min. Odd: 5 Push Jerks build Even: 5-10 Pull ups/ c2b / weighted / banded / muscle ups Then.., Get as far as possible in 15min….. 10 Cal Bike 20 Double Unders 10 HSPU’s Round 2: 9 HSPU’s Round 3: 8 HSPU’s Round 4: 7 HSPU’s … All The way to 1

20min.Clock… EMOM x 5min. 15/12 Cal EMOM x 5min. 5 Deadlifts 225/155 EMOM x 5min. 15/12 Cal EMOM x 5min. 5 Deadlifts 255/185 *stay at the same movment for ALL 5min. before switching. So, for the rowing, you never get off the rower. Then.., 10min. to finish… 50-40-30-20-10 Russian Twists 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups

General warm up Then.., 2 sets 20/15 Calorie assault bike 15 Push ups 30 Air squats 45 Double unders /60 Single 30 Air squats 15 Push ups 20/15 Calorie assault bike -Rest 3:00 between sets- Then.., Back squat 20 reps 18 reps 16 reps 14 reps 12 reps 10 reps 8 reps 8 reps 8…

5 rds 21 cal machine 15 db Alt thrusters 50/35’s 21 russian swings 70/53 15 weighted sit-ups ^ rest 2-3 min between rds Then.., Bench press