WOD

AMRAP 15 – alt 1:1 10 db alt box step ups 50/35’s 10/7 cal 10 plate g to oh 45/25 10 burpees onto plate 45# Rest 5 minutes AMRAP 15 (one working at a time) 15 hang squat cleans 30 db renegade rows 45 abmat sit-ups

5:09 clock 8 Alt lizard 10 Air squats 20 Flutter kicks Then.., For Time: 70/50 Cal 50 AbMat Sit-Ups 30 Alt Sandbag/Dball Over The Shoulder 100/70 50 AbMat Sit-Ups 70/50 Cal sc: KB Cleans 70/53 Then.., 50 Deadlifts 225/155

EMOM x 20min. Min. 1) Max Glute Bridge DB Floor Press 50/35 Min. 2) Max Chin-Ups (underhand grip) or pull-ups. banded. Min. 3) Max Double Unders Min. 4) Rest Then.., 4 Sets Bench Dips. weighted./ feet elevated 15 reps = (1 half rep + 1 full rep) Superset 20 Barbell reverse curl

2 Rounds 20 Alt BW RDL 30 Flutter kicks 5 Inch worms then., with a partner…. 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Wall Balls 20/14. 30/20 6 Alt. DB Snatches 70/50lb 6 Toes to bar You must complete a full round before your partner goes. Scale 4…

Warm-up 2:00 row :30 Cossack Squats 1:00 Plank Hold Then.., 3 rounds 10 Bulgairan Split squat jumps 20 Glute bridge ups :2 pause on top :45 wall sit Then.., Back Squats Complete 80 Reps as fast as possible at 60% of 1RM. NO TEMPO. Just get it done! Then.., AFAP!!! 50 burpees OTB 50 clean…

5 rds For time: 500m row 25 abmat sit-ups 50 double unders 25 alt lunges Bw 10 db manmakers 50/35’s

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