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  A. Back Squat work up to 2 Rep w/ 2 second HOLD in bottom B. 21-15-9 Kb hang snatch 53/35 (each arm 21L, 21R and so forth) wallballs 30/20

Hero WOD “DT” 5 rounds 12 deadlifts 155/105 9 hang power cleans 6 Shoulder to Overhead  

15 min AMRAP 30 wall balls 25 pull-ups 20 burpee

EMOMx15 4 heavy power cleans (35-40 seconds each round) EMOMx14 min 1 :45 hollow rocks min 2 :45 rotating wall ball throws (core)

4 RFT 30 cal row 25 push press 135/95 5 dead lifts 275/195  

Happy Monday!! 10 min amrap 10 power snatches 95/65 15 air squats 1 rope climb rest 5 min 3 rounds 10/8 cal bike sprint directly into max effort back squat @ body weight Rest 2 minutes between rounds

Hero Workout “Hall” 5 Rounds 3 cleans (225/135) 200m sprint 20 KB snatches 53/35 (10 each arm) Rest 2 minutes

  A. EMOM till fail 7 wallballs 4 hang cleans 136/95   B. Core work (coaches choice)

  Conditioning: 1500M row, right into 10-1 Suit case box overs 24/20 (KB’s 35-26#) Ring push-ups 1500m row

A. Front squat 14 min to find max front squat to box then take 75% emom x8 3 front squats (no box) B. Rowing intervals, :30 hard effort :30 easy(coast)x8