Category: WOD

Strength Seated Double DB OH Press 6x5 @ 24/15kg 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Wod For Time (12 min cap) 20 Box Jump Overs @30/24 10-8-6-4-2 Strict HSPU

Pause Front Squat 5x3 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 Superset with Double KB Romanian DL 5x5 (Pause at bottom for 2 seconds) Wod For Time (CAP 8min) 120 DU Buy In 3 rounds of 12 Front Rack Lunges 80/52.5 18 C2B Pull Ups 60 DU Buy Out

Midline 5x20 second hanging L sit 5x20 second plank Alternate movements Wod 18min AMRAP 400m Run 21-15-9 Wall Balls 9/6 KB Swings 24/16

Barbell Cylcing 4 DL + 3 HPC + 2 STOH @ 75% of 1rm C+J 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Must all be unbroken Wod 15min AMRAP 40 TTB 30 OHS 60/42.5 20 Box Jumps 70/60 (30/24) 10 Burpee Muscle Up/Pull Up

Front Squat 4x2 @85% of 1rm 3x7 @72.5% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00 Wod For Time (CAP 12min) 30-20-10 HSPU Hang Power Cleans 60/42.5 Burpees over the Bar

HS Practice EMOM 8 Mins 15 Shoulder taps R+L = 1 Wod 24 min ARMAP 3 rounds of cindy then 400m run every 100m = 1 rep

Strength Deadlift 6x3 @ 80% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 Wod 15min AMRAP 15 Front Squats 70/47.5 15 Med Ball Sit up 15 DB Push Press 22.5/15

Strength Box Step Ups 5x5 @70% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00 Wod For time (CAP 7min) 42-30-18 Russian Swings 21-15-9 Bar Touch Burpees

Strength 5 Rounds For Time 12 Deadlifts (70/47.5) 9 Hang Power Cleans (70/47.5) 6 Push Jerks (70/47.5) For Time (CAP 12min) 400m Run 50 Pull Ups 75 Wall Balls 9/6 400m Run

Wod EMOM 15min 1 Snatch + 2 OHS Score= total weight lifted Long mobility section to finish