WOD

With a partner: 1min bike rotations x 10 Rotate each minute/ Max cal each min Rest 2min Alt rds: 10 min amrap 3 strict pull-ups 6 push-ups 9 air squats Then.., Clean warm-up Then.., Clean + Hang sqT clean + front squat + jerk in 14 min

0-10min. 5 Rounds: 7 Single Arm Devil Press 50/35 14 Russian Twists w/DB 1/1 10-20min. 4 Rounds: 10 Renegade Rows e-s 20 DB Deadlifts 60 Double Unders 20-25min. 5min. AMRAP: Max DB Sit-Ups Then.. Strict press 1: 10 reps :2 neg 2: 8 reps :2 neg 3: 6 reps :2 neg 4: 5 reps :2…

3 Rounds Each For Calories: 5:00 Bike 1:00 Rest 5:00 Row 1:00 Rest Then.., Chest/Back Superset: 10 Single Arm DB Bench Press (Right)50/35 10 Single Arm DB Bench Press (Left) 10 Single Arm DB Row (Right) 10 Single Arm DB Row (Left) 9 Single Arm DB Bench Press (Right) 9 Single Arm DB Bench Press…

EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean & Jerks EMOM x 5min. 2 Power Clean & Jerks Then.., AMRAP 12min cal 20 Squat jumps 16 DB Alt lunges 50/35

3 rds :30 side plank 20 Russian twist 1/- 20 Alt vups rest :30 Then.. AMRAP 18min: 3 Strict Chin-Ups/bands 6 Push-Ups 9/7 Bike RX+ Vest Then.., 4 Sets 8-10 Sumo Deadlifts with a :3 neg Then.., Couch Stretch 2:00 e/s Pigeon Stretch 1:30 e/s

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) Then.., Front squat 10-12min. building up to a 1 rep max Front Squat. *I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max. Rest as needed between sets to…

4 sets 20 muscle snatches 20 db lateral raises Then As Many Rounds and Reps as Possible in 25 Minutes: 25 Russian Kettlebell Swings 53/35 25 Ab Mat Sit-ups 25 Ball Slams 30/20 250m Row RX+: 70/53 KBS

3:00 b/r/s/v/run – 3rds 20 jumping jacks 10 alt lizard stretch :10 squat hold Then.., Clean warm-up Then.., 15min. EMOM: 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks Rest 2 12-15min amrap alt rds 4 pull-ups 8 alt db snatch 50/35 12 goblet squats with DB

8 Rounds: 20sec. of Toes to bar/knee raises/vups 10sec of Rest Then.., 5 Rounds 24 Alt reverse lunges 16 Box step ups 8 Burpees Then.., Superpet!!! 5 sets!!! Weighted Bench Dips *5 Sets of 10 Reps Use DB or plates *:3 neg *This should feel like a 10 rep max each time Immediately… Straight Bar…

3:00 machine into… 3-4rds 15 Banded Good Mornings 15Banded Pull-Aparts Then.., Bench press 1: 12 rep :2neg 2. 3 reps(:3up/:3 dwn into 3 fast reps -3 times through 3: 10 Top half reps into 10 Bottom half reps into 10 Full reps 4: 3 reps + 10s hold @ top. 3 times through. Then.., 4…