WOD

30 Min AMRAP 300m Run 15 Air Squats 10 Push Ups 5 Strict Pull Ups — Smooth and steady pace today.

Deadlift (week 6 of 6) The goal is to build in weight from last week. We will continue the deadlift cycle into the next block, which will be 3s followed by heavy singles the next few weeks to wrap up our deadlift block work. Then… 2 Rounds Box Overs Dumbbell Push Press SDHP Dumbbell Push…

Bench Press (Week 2 of 3) 5 x 3 Then… For Time: 40/35 Cal Row 40 Wall Balls 40 Alternating Dumbbell Hang Snatch

Back Squat (8 Sets) Every 2:00 x 8 Sets: (test week 1 of 2) Then… 14 Min AMRAP Clean and Jerks Burpees over bar Toe to Bar Cal

For Total TIme 400m Run 20 Farmers Hold Walking Lunges 20 DB Bench Press 20 Deadlifts 400m Run 20 Deadlifts 20 DB Bench Press 20 Farmers Hold Walking Lunges 400m Run

Week 4 of 4, Snatch Then.. 5 Sets: 2:30 Work/ 1 Minute Rest 8 Power Snatch 4 Bar over Burpees 8 Overhead Squats 4 Bar over Burpees

For 6 Straight Rounds… (0-18min.) Min. 1) 5 Pull-Ups 7 Push-Ups 9 Air squats Min. 2) 12/9 Cal Assault Bike Min. 3) 50 second Plank Immediately into;

Deadlift (6 Sets) (week 5 of 6) Then… For Time: Front Rack Barbell Lunges Toe to Bar Cal

Bench Press (5 x 3) (Week 1 of 3) Then… 12 Min AMRAP 10/10 Single Arm Dumbbell Shoulder to Overhead 10 Box Jump Overs (with step down) 10 Sit Ups

Back Squat (7 Sets) Every 2:00 x 7 (week 2 of 2) Do not max out today! We will max next week. Your bar speed can slow down, but you should not be fighting through your heavy singles today!! The goal is to work up to a “heavy” single for the day and get your…