STRENGTH
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
3 rounds:
15/12 Calorie Row
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Row
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell

STRENGTH
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
3 rounds:
15/12 Calorie Row
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Row
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell

STRENGTH
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
WOD
3 rounds:
15/12 Calorie Row
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Row
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell

STRENGTH
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
WOD

STRENGTH
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
WOD

STRENGTH
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
WOD

To Be Announced on Site

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH
Back Squat
10@55%
5@65%
5@75%
5+@85%
WOD
14:00 AMRAP
14/11 Calorie Row
7 Strict Handstand Push Ups
14 Dumbbell Step Ups (35s/25s) (20in box)

WOD

WOD

WOD

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
7×5 Power Snatch (every 1:45) @50% of 1RM
WOD
5 Rounds
200m Run
10 Burpee Pull Ups

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)

STRENGTH
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar) (toes not touching the ground with an
overhand grip): advanced 30sec to 1 min.
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible): advanced 5-10 negative pull-ups
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets: advanced 5 Pull-Ups
WOD
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)