WOD

For Time: 40-30-20-10 Thrusters (empty bar) DB deadlifts 50/35 DB Bench press Double under At 0:00 and the start of each round, 600m Run.

10 Min to complete: 3 Sets for Quality 12-15 Incline Bench press 12-15 Reverse Flyes :20 Sec Side Plank Per Side *rest as needed, aim to complete 3 sets in 10 Minutes Then… 16:00 AMRAP: 6 Shuttle Runs (25ft out and back = 1) 12 Back squats (from the ground) 95/64 18 SDHP 24 Box…

2min Row 3 Rounds 2 Muscle Cleans 3 Paused Front Squats 3 Push Press with 2 second hold at hop of each rep 4 Alt Reverse Back Rack Lunges Week 3 of 4 Then… Every 90 seconds x 8 sets 1-3: 1 Power Clean + 1 Hang Squat Clean + 2 FS + 2 Jerks…

3 Rounds: (6 Min Total) :30 Sec Plate Pinch Rest :10 :30 Sec Handstand Hold Rest :10 :30 Sec Russian twist w Plate Rest :10 Then… 25:00 AMRAP — How far can you get 10 Cal bike 3 Wall Walks 100m Run 12V-Ups ——- 20 Cal bike 3 Wall Walks 200m Run 12V-Ups —— 30…

3 Rounds :30 Row 8 Empty BB Good Morning 3 Squat Jumps 10 Banded Straight Arm Lat Pulldowns 3 Scap Pull Ups Then… week 4 of 6 Deadlifts Every 2:00 x 6 Sets Set 1: 8 @ 60-65% Set 2: 6 @ 65-68% Set 3: 4 @ 70-72% Set 4: 4 @ 72-75% Set 5:…

3x 10 Jump rope. 10 Line Hops 5 No Contact Burpees 5 Snatch Grip Push Press 5 Back Squat/OHS Every 2:00 x 7 sets – Final Week of Max out chance! Strict Press 5 @ 70-75%. + complete 15 band pull aparts 4 @ 75-78% + complete 15 band pull aparts 3 @ 80-83% +…

2 Rounds 10 mini Band Walks to Left + 10 to Right x 2 10 mini Band No Lockout Squats 10 mini band fwd/bck walk x 2 :20 Sec bike. SPRINT! Then… Every 90 x 8 sets (week 3 of 4) Odd: 12 Back rack lunge alternating Lunges *weight should be moderately heavy, you should…

5 Rounds For Time 21 Double Unders 15 Kettlebell Swings 9 Burpees Rest 5min 20 Min AMRAP: 400m Run 20 Goblet Hold Alt Curtsy Lunge Steps 20 Alt Bicep Curls 20 DB Floor Bench Press 40 Alt Mountain Climbers 1/2 count

2 Rounds 7/5 Cal Bike 7/5 Cal Row/ski 15 Band Pull Aparts 15 Empty Bar Incline Bench Press 15 Ring rows 30 Walking Lunge Steps Then… Week 2 of 4 Every 3:00 x 3 Sets 12-15 Incline Barbell Bench Press (:03 Negative) 15-20 Bent Over Reverse Flys Then… Every 3:00 x 3 Sets 12-15 DB…

1:30 Row into… 2 Rounds 5 BB RDL 5 BB Muscle Clean 5 Pause FS 5 Strict Press Then.. Empty bar 5x Power clean. Hang squat clean. Front squat. Jerk. Then… Cleans (Week 2 of 4) Every 90 seconds x 10sets 1-5: 1 Power Clean + 1 Hang Squat Clean + 2 FS + 2…