6-6-6-6 Back Squat

WOD:
8 min AMRAP:
15 Wall Balls 14/20, 9/10’
15 Ab Mat Sit Ups

6-6-6-6 DL

WOD:
5 min AMRAP:
3 DL (Rx: 155/225, Comp: 185/275)
7 Double DB Push Press (35/50)

Murph Prep:
30 min AMRAP:
600m Run
25 Pull Ups
50 Push Ups
75 Air Squats

WOD:
For Time:
21-15-9
Hang Power Clean (Rx: 65/95, Comp: 95/135)
C2B

-5 min Rest-

21-15-9
Front Squat (Rx: 65/95, Comp: 95/135)
Bar Facing Over Burpees

Team Row: Max Meters in 30 min.

Snatch Complex:
Snatch Grip DL
Snatch
Hang Snatch
OHS

WOD:
12 min AMRAP:
5 Squat Snatch (Rx: 75/115, Comp: 105/155)
10 Double DB Box Step Overs (20/24, 35/50)
15 Box Jump Overs (20/24)

2 RFT:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats

i1uvit Total:
1 RM Power Clean
1 RM Front Squat
1 RM Push Press

Score: 1 total of all 3 lifts.

Foundational Movement Day: Sumo Deadlift High Pull

WOD:
5 RFT:
15 SDLHP (Rx: 65/95, Comp: 75/115)
10 Burpee Box Step Ups (Rx: 20/24, Comp: 24/30)

Post WOD:
3-5 sets of “Max Rep”: Pick One: T2B, Kipping Hanging Knee Raise, Kip Swings, Rig Hang.

Foundational Movement Day: Med Ball Squat Clean

WOD:
9 min AMRAP:
1, 2, 3… RMU
*12 MBSC after each set (14/20)

8 min EMOM: 5 strict Press
5 min to add load
8 min EMOM: 3 Power Clean Re-grip

1 min rest

8 min EMOM:
12 DL @ your last power clean load

Max Rep DU in remaining time for each min.

Back Squat: 10-8-6-4-2

WOD:
12 min AMRAP:
8 LungeSquats (65/95)
12 HSPU
200m Run

Single DB Snatch 5x10

WOD:
For Time:
16-12-8-4
Alt. SA Devils Press (35/50)
32-24-16-8
Pull Ups (Comp: C2B)

WOD:
30 min AMRAP:
Alt. Walking Lunge Steps
25 Push Ups
HSW/Bear Crawl
Run

WOD:
On 14 min clock:
100 KB SDLHP (35/53)
100 KB Goblet Squat (35/53)
50 KB SDLHP (35/53)
50 KB Goblet Squat (35/53)
In Remaining Time: Max Rep Burpees

Post WOD:
Holds: On a Running Clock:
2 Rounds:
1:00 Wall Sit
1:00 Front Plank