WOD

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

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 dropset to failure Then.., 3-4 rds 50 / 40 cal row 30 abmat sit-ups 10…

3 rounds 20 Single leg lat raises e/s (red band) 20 Shoulder taps 1/1 10 Alt BW RDL 5 Donw dog push up with toe touch :30 HS hold or plank Then.. Deadlift warm up Then.., 18/14 Cal Bike 12 Deadlifts 255/165 8 Devils press 50/35 12 HSPU / DB push press 18/14 Cal rest…

50-40-30-20-10 Double Unders Alt Vup Russian KB Swings 53/35 *CAP: 15min. Then.., Snatch warmup Then.., EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Squat/Power Snatch immediately into.. EMOM x 5min. 3 Hang Power Cleans EMOM x 5min. 2 Hang squat/Power Cleans Sumo Stance Deadlift

5:00 clock 20 mointain climbers 15 jumping jacks 10 alt lizards 5 inch worm Then.., 15 Thrusters 115/85 12 Pullups/C2b 9 Burpees 12 Toes to bar/ weighted situps 15/12 cal rest 3min x 4-5 Then.., 12-15 DB RDL Immediately into.. 15-20 Banded Hip Abductors X3

AMRAP 10 alt 1:1 5 clean and jerks 155/105 7 lateral burpees otb 9 box jump overs @11 min 6 min clock to max clean and jerk Rest 3 min 2 rds with a partner 40 weighted Sit-ups 50/35 50 push-ups 60 DB hang power cleans 95/63

7min max cals 7min. of Barbell Back Rack Lunges 7min. of Incline Barbell Bench Press 7min. of Single Arm DB Rows * 6-8reps keep switching sides the whole time. I suggest 7min. of Leaning Lateral DB Raises *6-10 reps keep switching sides the whole time. Triceps: 7min. of Banded Tricep Push downs with pvc