WOD

AMRAP 5 Minutes 10 Russian KB Swings 7  Burpees Rest 2 Minutes AMRAP 5 Minutes 10 Hand Release Pushups 7 Broad Jumps Rest 2 Minutes AMRAP 5 Minutes 10 Ball Slam (Heavy) 7 Situps Rest 2 Minutes AMRAP 5 Minutes Run 200 5 Toes to Bar  

Strength  ( Deload Week)  Deadlift 5 @ 40% 5 @ 50% 5 @ 60% Work 100m Sled Sprint Then 5 Rounds for Time 20 Goblet Squats 24/16kg 10 T2B 15 Push-Ups  

Strength: Bench 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work AMRAP 15 20 Clusters 115/75# 200m Run Cool Down  Row 1000 ( easy )

Strength (Deload week )  (make up day) 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work  AMRAP 15 100 ”  Lunge with plate overhead (45/35#) 30 Abmat- sit-ups 20 Push-Ups Accessory  Waiters  plate carry

Strength: Bench 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Work  3 rounds for time of: 10 Dual KB Thrusters 24/16kg 15 TTB 20 Split Jumps (each jump counts 1 rep) Accessory  Plate Carries 

Strength: Deadlift 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work: AMRAP 5 Minutes 10 Hang Power Clean (135/83) 10 Toes‐to‐bar (rest 2 minutes, repeat) Accessory  3×10 Ring Rows

Strength Bench 1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work Helen  400m Sprint 21 Kettlebell Swings (24kg) 12 Pull-ups Complete 3 rounds. Record your time.

Skill: Rope Climbs Strength Press or Squat ( Due to Holiday hours)  1×5 @ 75% 1×3 @ 85% 1×1+ @95% Work Grace 30 Clean and Jerks for time 95 / 135 #  Cool -Down  Mobility  Circuit  

Strength  3×3  ( Bench ) 1×3 @70% 1×3 @80% 1×3+@ 90% Work AMRAP 10: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups