Accessory

EMOM x 30

1 - Bike for Cals
2 - Hand Release Push Ups
3 - Slam Balls
4 - Russian Twists
5 - Rest

Barbell Cycling

Every 2:30 x 5

5 Front Squats + 8/8 Single Arm Overhead Dumbbell Reverse Lunge

WOD

8 Min AMRAP

15/10 Cal Bike/Row
10 Deadlift (135/95)

Barbell Cycling

4 Sets

6 Clean Grip Deadlift
*rest as needed
12 Dumbbell Floor Press
*rest as needed

WOD

For Time

400m Run

Strength

Every minute x 15 minutes

Squat Clean + Hang Squat Clean

WOD

For Time

50 Double Dumbbell Front Squat (50/35)
EMOM, Stop and Perform 3 Burpees

WOD

3 Rounds Each - Alternating with a Partner (6 rounds total)

25 Russian Kettlebell Swings (53/35) (RX+ 70/53)
200m Run

-Directly into…

Strength

Thruster (from the rack)

3 Reps X’s 5 sets Building to a Tough set

WOD

Fran
21-15-9

Thrusters (95/65)
Pullups

Accessory

6 sets

4mins Work/1min Rest
25/20 Cal Bike/Row
15 No Pushup Burpees
Max Plank in the Remainder of the 4mins

Strength

Every 2:30 X’s 5 sets

6 Front Squats + 20 Alternating Dumbbell/Kettlebell Goblet Reverse Lunge

WOD

3 Rounds For Time

Accessory

25min AMRAP

150 Double Unders or 200 Singles
50/40 Cal Bike/Row
30 Hang Power Clean (115/75)
30 Burpee Chest to Bar or Burpee Pull Up
30 Push Jerks (115/75)

Accessory

EMOM x 12

1: 2-3 Wall Walks or 50’ Handstand Walk
2: 8-10 Barbell Romanian Deadlift
3: 30-45 second Plank on Elbows

WOD

Diane
21-15-9