Box WODSnatch pull + power snatch + OHS After warming up take 5 attempts to find your max weight at this complex WOD15 minutesMin 1 – 20/17 cal row or 200m runMin 2 – max burpeesMin 3 – 9 box jumps 24/20

EMOM – 10min2 Back squats WOD50 Deadlifts50 back squats50 push press50 bent over row50 good mornings50 alternating lunges50 kneeling landmine press(ea side)50 landmine row (ea side) *use empty bar 45/35 for all movements.**at the start of...

Farmers carry5x100m WOD20 min AMRAP500m row or 400m run10 burpees5 strict pullups10 Z – presses (choose a moderate weight) Score is rounds + reps. Enter db weight you use in notes in SugarWOD

800m runThen3 rds30 walking lunge steps15 plate ground to overhead 45/3510 pushups w/ feet in plate 400m runThen3 rds50 plyo skiers on plate 45/3515 squats with plate20 shoulder taps 200m runThen3 rds100’ overhead carry w/ plate 45/3515 reverse...

Snatch2-2-2-2-2Pause 3 seconds in the receiving position WOD21.3&4 Workout 21.3For total time:15 front squats30 toes-to-bars15 thrustersRest 1 minute15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 minute15 front squats30 bar...

Front Squat1 rep on the minute for 10 minutes. Use 80-90% of your max WOD30 minute AMRAPRun or row 800m15 no push-up burpee w/ air squat:15 second V-holdRun or row 800m20 alternating shoulder taps10 lying leg raises