25 minute AMRAP 100 DUs 50 alternating low step ups with dbs or kbs 50/35 35 air squats 20 burpees 5 Turkish sit ups (each side) *step up is 12” use 3 – 45lb plates

Find a 1 rm clean WOD 2 rounds 5 min amrap Constant movement with a barbell. You can choose can choose any movement you want, any variation, but the bar can not rest at the floor, hang, shoulders, or overhead for more than :03 seconds. Get...

Front Squat: 5@75%, 3@85%, 1@95 WOD Amrap 15 Row 200m or bike 10 cals 50’ DB overhead walking lunge 50/35 *increase the row by 200 or the bike by 10 cals each round

Task priority Fight Gone Bad 3 rounds 20 wallballs 20/14 20 SDLHP 75/55 20 box jumps 20” 20 push press 75/55 20 row cals Rest 1 minute after each round Optional Post WOD: 100 bicep curls 100 banded tricep extensions

15 Minute Snatch EMOM Waves: 7:00 EMOM – Hang Snatch (Build to Heavy) 1:00 Rest/Strip Weight to 50-60% 7:00 EMOM – Hang Power Snatch (Build to Heavy WOD 10 rounds 3 thrusters 5 burpee pull-ups 7 toes to bar Comp: 135/95 Fitness 95/65...