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

strength

Back Rack Reverse Lunge
10 Reps each leg @30-40% 1RM BS x4 rest 2 min btw sets

Metcon

30 – ЕМОМ

1= 16/12 Cal Row/14/10 Cal Ski

2= 16 WBS 20/14

3= 14/10 Cal Echo

4= 14 Burpees over Line

5= REST!

Strength-

Deadlift

5 Banded Deadlift @ 60%

x 6

metcon –

For Time

3 Rounds of
10 Strict HSPU/ 20 HRPU
10 Pull Ups/ 20 RR

Into

3 Rounds of

12 Kip HSPU
12 DB Snatch (50/35)

Into
100′ HSW (sub with 15 Wall Walks or 30 Z Press (weight should be a weight you need to break at least 2x.

Strength-

Every 2:00 × 4 (8:00)
1 Below Knee Hang P. Clean + 2 Front Squats
75-80% – Same weight each set
Then
Every 2:00 × 4 (8:00)
1 Squat Clean 90%+

Metcon-

20- AMRAP
2 Ring MU (4 Bar MU or 5 C2B or 8 Lat Pull Downs)
5 Hang Power Cleans 135/75
5 S2OH 135/75
50 DU