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SWOD 10:00 EMOM 5 Power Clean + Push Jerks *+5# from 2 weeks ago (1/9/24) *Max load: 140/100# *Use lightweight that can be cycled smoothly

WOD 24 EMOM (RPE 4-5) Min 1 – Ski Min 2 – Bike Min 3 – Row Min 4 – Shuttle Run

WOD Teams of 23 sets (each/1:1)15-10-5DB Strict Press (40s/25s) or Strict HSPU*50ft Sled Push (4×45/3×45) after each set of Presses* * Target time each set:

WOD AMRAP 20:00 50 Double Unders or Single Unders 20 Barbell Thrusters (45/35) 200m Run

SWOD 10:00 EMOM5 Power Snatch*Use lightweight that can be cycled smoothly for 5 Touch and Go reps,*max load: 115/80*all 10 sets at the same weight

SWOD Every 2:00 x 5 sets5 Bench Press @65% of Heavy Single WOD 12:00 EMOMMin 1- 20/16 Calorie RowMin 2- 16 Alternating Step Back LungesMin

SWOD Every 2:00 x 4 sets5 Back Squats *Build across sets to @ 65% of Heavy Single WOD 12:00 AMRAP10 Toes to Bar30 Plank Barbell

SWOD Every 2:00 x 5 sets5 Deadlifts @65% of Heavy Single WOD 2 sets:1:00 Max Calorie Bike1:00 Max Burpee Box Jump Over (24/20)1:00 Max Calorie

BURN

WOD 5 sets15/12 Calorie Assault Bike10 Burpee Pull-Ups15/12 Calorie Assault Bike-Rest 3:00 between sets- * Score is total time including rest* Time cap: 40 minutes