WOD

Rowing Golf!!! then.. EMOM 10 30 Double unders (45 singles) 3 Hang Power cleans Then… 10 Rounds For Time: 3 Power Snatch 4 Overhead Squats 5 Box Jump Overs

Strength WOD. Week 1/3 12 Rounds For Quality & Time 8Farmer Hold Step Back Lunges @ 2×50/2×35 3 Deadlifts @ 70%-75% Then… For Reps: 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alternating Dumbbell Snatch

30 Min AMRAP 300/250m Row 5 Pull Ups 10 Push Ups 15 Air Squats 12 Shuttle runs

12 Rounds For Quality & Time 10 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 55% *Each set to be completed unbroken Then… Every 2:00 x 8 Sets, Alternating Stations Station 1: 18/14 Cal Row Station 2: 18/13 Cal Bike Primary Objective: Maintain consistent times across all eight sets

Back Squat 10 reps Every 2:00 x 6 (week 1 of 4) Goal is to be about 60-65% of your 1rm, this should feel on lighter side today to adjust to the volume and gauge soreness After 4 weeks of 10s we will progress to 6s in the cycle. Then… 12 Min AMRAP 2 Hang…

For Quality: 3 Sets: 16 Alternating Kettlebell Gorilla Rows 20 Plank Dumbbell Pull Throughs Then.. For Time: 30-25-20-15-10-5 Row *At the end of each round including the final round, complete 6 Toe to bar/Muscle ups

Power Snatch Every 2:00 x 5 Sets 1.1.1.1 *Rest 10s b/t reps Then…. 2 Rounds For Time 20 Double Unders /30 Single Unders) 25 Deadlifts 20 Double Unders 20 Shoulder to Overhead 20 Double Unders 15 Front Squats 20 Double Unders 10 Clean and Jerks

Lower Circuit 4 Sets 1. 10 Box jumps / step downs 2. 10 Barbell Reverse Lunges Rest 1-2 Minutes Between Sets. Then…. 4 Super Sets 10 Double Kettlebell Deadlifts 10 Goblet Squats 50m Sled drag Steps. Rest Then… 4 Super Sets 10 Bent Over Barbell Row 10 Kettlebell High Pull 15/12 Ski or Row Rest…

3x 10-12 Inverted Rows 10-12 Deficit Push-Ups @ 31×1 Tempo :20 Hollow Rocks :20 Arch Rocks :20 Hollow Rocks Then… Every 6:00 for 30:00 18/14 Cal Row 8-10 Bench Press 155/105 18/14 Cal Bike 8-10 Clean and Jerks 155/105

Squat Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%-70% of IRM Then 10:00 EMOM 2 Back Squats @ 75% of IRM Then.. 15 Rounds For Time: 1 Double DB Hang Power Clean 2 Double DB Snatches 3 Double DB Push Press 4 Burpees