30 min EMOM minute 1 10/8 calorie row, 6 overhead squats (115/75), 4 sandbag cleans. DCL Endurance 4 RFT 25 calorie run 20 thrusters (75/55)

400m Run

18 Deadlifts (225/155)

400m Run

15 Deadlifts (245/165)

400m Run

12 Deadlifts (265)/175)

400m Run

9 Deadlifts (275/185)

400m Run

6 Deadlifts (285/190)

10 min amrap, 30 foot handstand 6 double DB step overs, rest 2 min, 10 min amrap 30 foot handstand walk, 6 double DB burpee step overs, rest 2 min 30 foot handstand walk 6 box jumps (30/24) DCL weightlifting push press +split jerk 7x1 80%, hang power clean 7x2 80% of max power clean, snatch pulls 7x1 100% of max snatch

Hang snatch 1RM, 21-15-9 Thrusters (95/65) T2B 75 double unders after each set. Endurance 5RFT 15 calorie ski, 15 box jump overs, 15 GHD sit ups

Dynamic effort deadlift 8x2 85%, 10 SB Cleans, 10 single arm devils press, 8 SB cleans, 10 single arm DB thrusters, 6 SB cleans, 10 single arm devils presses, 4 sandbag cleans, 10 single arm dB thrusters, 2 SB cleans

30 minute AMRAP, minutes 0-10 10 Power snatch (95/65), 20 Pull ups, 30 sit ups. Minutes 10-20 10 power snatch 115/75 20 C2B pull ups, 30 weighted sit ups, minutes 20-30 10 power snatch (135/95), 20 Bar Muscle UPS, 30 GHD sit ups

Split Jerk 1RM, WOD 4RFT 400m Run, 25 KB swings 53/35. Weightlifting clean f/blocks @knee height, snatch high pulls, overhead squat 8x2 80%

Deadlift 1RM, “Death By Push ups, T2B, HSPU, Calorie Row (starting at 5 Calories) DCL Endurance 3,000m row, 2 Mile Run, 1 Mile Ski

“Emily” 10 RFT 30 double unders, 15 pull ups, 30 air squats, 100m sprint

5 RFT 10 DB Split Jerks, 12 T2B, 10 DB split Jerks, 12 Box Jumps. Programming spotlight Comp Program!