WOD

20:00 AMRAP 50 Mountain Climbers or DUs into: 5 Rounds of 5 DB Clean and Jerk 10 Sit Ups 100m Run

30:00 Alternating EMOM Min 1: 14 Wallballs Min 2: 4 Power Cleans Min 3: 10/7 Cal Extra Credit: In 10:00 Build to a 1 RM Bench press

Power snatch + Snatch 2 x 1+2 @ 60% 2 x 1+1 @ 70% 2 x 0+1 @ 80% Then…. For time: buy in 60 Lunges 2 rounds: 30 Deadlifts 205/105 50 DB S2OH Every time you break Deadlifts or S2OH complete 6 pull-ups cash out 60 lunges

Every 2:00 for 40:00 (4 Rounds) 1: 10 Burpees + 12 Alt DB Box Step Ups (1 DB) 2: 1:40 Bike For Cals/ :20 rest 3: 16 Alt Hang DB Snatch + 16 AIr Squats 4: 1:40 Row For Cals/ :20 rest 5: 12 RKBS + 10-12 V-Ups

Deadlift Every 1:30 for 7 sets: *Set 1 – 8 @50% + 8 Band Pull Thrus *Set 2 – 6 @ 60% + 8 Band Pull Thrus *Set 3 – 4 @ 72-75% + 8 Band Pull Thrus into… Set 4: 1 @ 79-85 % Set 5: 1 – @ 85-90 % Set 6: 1…

4x 5 Down ups 10 BB Bradford press 10 Arm circles with plates 2.5 15 Ring rows Then…. Strict press(week 5/6) Complete 1 set every 2:30 x 4 Sets 10/6/3/3 Strict Press (Build to a heavy 3) 12 Alt Gorilla Rows (6/6) 12 Band Pull Aparts *Increase weight over the 4 sets of strict press….

Every 1:30 x 6 (week 4 of 6) O – 10 Alt Back Rack Rev Lunges (5 per leg) E – 5 -1 1/4 front squats Then….. For Time: 30/25 Cal Bike into: 3 Rounds: 8 DB Bench 50/35 8 Deadlift 225/155 —- 25/20 Cal Bike into 2 Rounds 10 DB Bench 5 Power Clean…

10 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then… 8 x 250m Row Rest 1:00 B/T intervals

2 Rounds 100m Run 5 Air Squats 5 Push Ups 2 Burpees Then… The Veteran 8 Round For Time 400m Run or row 11 DB thrusters 35/25. Rx+ 50/35 11 Burpees *40 min Cap

Bench Press (Week 11 of 12) Bench Press 1 x 2 @ 69% 1 x 2 @ 76% 4 x 3 @ 82% 1 x Max Reps @ 82% Underhand Barbell Rows 6 x 4 (Building) The … 2 Rounds For Time: 50/35 Cal Bike 40 Wall balls 30 DB Bench 20 Med ball sit-ups