WARM UP

AMRAP x 7 MINUTES
:30 Moderate Pace Bike
10 Box Step-Ups
10 Barbell Bent Over Rows
10 Slam Balls

STRENGTH

6-6-6-6-6*
Hang Power Clean

*Keep weight moderate.

WOD

5 SETS
40/30 MT Climbers (2-ct)
10 Box Jumps (30/24)|(24/20)
8 Hang Power Clean (135/95)|(95/65)

-Rest 1:00 b/t Sets-

WARM-UP
3 ROUNDS
100m Run
12 Reverse Lunges
12 Alt. V-ups
30 Jumping Jacks

STRENGTH
EVERY 2:00 x 6 SETS*
8 Deadlift
*Start at 60% of 1RM

WOD
5 RFT
10 Deadlifts (185/135)|(135/95)
12 Weighted AbMat Situps
200m Run

WARM-UP
AMRAP 6
10 V-ups or Tuck-Ups
20 Lateral Hops Over Barbell
10 Barbell Bent Over Rows (empty /lite)
:20 Barbell Bent Over Row Holds*
10 BB Jump Squats (empty /lite)

Hang Power Snatch (on the 2:00s)
8-6-6-4-4*
*Start light and build to moderate.

AMRAP 4 x 4 SETS *
5 Hang Power Snatch (115/75)(85/55)
7 Toes to Bar
9 Over Bar Burpees
-Rest 1:30 b/t Sets-
*Pick up where you left off each set

WARM-UP
3 ROUNDS
40 Single Unders
12 Step-Ups
12 Up-Downs
12 KB Deadlift

EVERY 2:00 x 5 SETS*
10 Deadlift

*Start light and build to moderate.

FOR TIME (15 min cap)
100 Double Unders
80 Sit-Ups
60 Box Step-ups (24/20)
40 Deadlifts (185/135)|(135/95)
20 Burpees

WARM-UP
EMOM 5
MIN 1 – :45 SeeSaw Upright Row
MIN 2 – :45 Broad Jumps
MIN 3 – :45 SeeSaw Strict Press
MIN 4 – :45 Broad Jumps
MIN 5 – :45 Lunge + Twist

STRENGTH
EVERY 1:30 x 5 SETS
6 Push Jerks

WOD
4 SETS FOR MAX REPS
1:00 – Push Jerks (95/65)|(65/45)
1:00 – Ring Rows
1:00 – Wall Sit

-Rest 1:00 b/t Sets-