Strength-

Every 2:00 x5

2 Deadlifts (band) from 65% – 80%

INTO

Every 2:00 × 4

1 Deadlift from 85% + (no band)

Metcon

For Time

15 Cal Bike

30 KBS 70/53

50 WBS 20/14

30 KBS 70/53

15 Cal Bike

Strength-

8 – ЕМОМ
1= 2 Squat Cleans (60-70% 1RM)
2= 5 Tall Box Jumps 30/24
Then
Every 1:30 x 6 (9:00)
1 Squat Clean building from 85%
Try to match or go heavier then last week.

Metcon-

7 – AMRAP

3 Thrusters 165/95

5 T2B

8 С2В

Rest 2:00

7 – AMRAP

8 C2B

5 T2B

3 Thrusters 165/95

Strength

Back squats
6×4@ 75%

Metcon

21-15-9
Cal Row/Ski
DB Suit case walking lunges 50/35(each hand)

INTO

18-15-12

Cal Row/Ski

DB Front Squat (db can be on shoulders)

INTO

9-6-3

Cal Row/Ski

DB Devil Press (double )

Strength

RDL off rack
5 reps @40-50% 1RM DL
x 6

Metcon

15 min- AMRAP
6 BMU or Burpee Pull-ups
8 BBJO
3 wall walks

strength-

8 – ЕМОМ

1= 3 Squat Cleans (60-70% 1RM)

2= 5 Tall Box Jumps 30/24

Metcon-

50-40-30-20

GHD Sit Ups/ ab mat

50-40-30-20

DU

50-40-30-20

Wallballs 20/14

@8am!

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 air-squats

1 mile run

or

Strength

Push Jerks (from rack or blocks
3/75 2/80 2/85 1/90×2

Metcon

4- AMRAP
10 Back Squats 205/135
6 Bar MU (10 C2B – 10 Heavy Lat Pull Downs)
Max Cals on Rower in remaining time.
Score cals each round.
2:00 Rest B/W
x 5 sets

WOD 5/21/25

Strength-

Deadlift
3 Banded Deadlift @, 75% x6

Metcon-

Sets / 2:00 Rest b/t (25:00 CAP)
15/12 Cal Ski/Row

10 DB Bench 50/35

12 T2B

10 DB Bench 50/35

Use floor press if not enough benches.

Strength

Every 2:00 x 4 (8:00)
1 Below Knee Hang P. Clean + 1 Front Squat
80-90% – Same weight each set
Then
Every 2:00 x 4 (8:00)
1 Squat Clean 90%+

Metcon

10 RFT
5 Power Cleans 165/105
5 strict pull-ups