WOD

30 min AMRAP: 500/450m row 100m Farmers Carry 400m Run 25 Sit Ups 30/25 Cal Bike 25 Push Ups

Deadlift (week 3 of 6) Metcon Dumbbell Hang Cleans Dumbbell Front Squats Dumbbell Push Press Amrap double unders or single unders

Bench Press (Week 2 of 3) 5 x 5 Metcon power snatches pull ups Cal Bike clean and jerks pull ups Cal Bike

Back Squat (3 x 3) Every 2:00 x 3 (week 4 of 4) This is our final week of 3×3, then we will start building to a heavy single over the next two weeks. Then…. Metcon For time: Burpees to a target box jump overs wall balls Run wall balls box jump overs Burpees to…

20min. to finish…. 600m Row/Run 50 Russian KB Swings 40 Box Step-Ups 30 Push-Ups 20 SDHP’s 30 Push-Ups 40 Box Step-Ups 50 Russian KB Swings 600m Row/Run – 5 Rounds: 20sec. of Plate Sit-Ups 10sec. of Rest 20sec. of Flutter Kicks 10sec. of Rest – Max Reps of Tricep Dips off of a bench

Week 2 of 4, Cleans Then… Metcon. 6 Rounds for time: bench press Devils press Cal

30 Minute AMRAP 250m Row – 500m-750m -1000m Row and so on adding 250m every round After each row: 20 Barbell Strict Press 15 Barbell Curls 100Farmers Carry

Deadlift (5 Sets) (week 2 of 6) Then…. 5 Sets: 2:00 Work/ 1:00 Rest Within each 2:00 window complete: Box Jump Overs Wall Balls

Bench Press (5 x 5) (Week 1 of 3) Then… 3 Rounds For Time: Pull Ups Alt Dumbbell Hang Snatch Double unders or 60 Single Unders Alt Dumbbell Hang Snatch Pull Ups *Rest 1 Minute between each round, score total time

Back Squat Every 2:00 x 3 (week 3 of 4) 3 Back squats Then… Metcon: Cal Row Power Cleans Front Squats Shoulder to Overhead