Dan Broughton

Strength:3 Position Clean EMOM 12 – 1 High hang Squat Clean, 1 hang Sq.C, 1 full Sq.C. WOD: AMRAP 910 Push Press 95/6512 box jump overs 24/2015 KBS 53/35

Strength: Front Squat 5×5 @ 77-82% WOD: For time:10/9/8/7/6/5/4/3/2/1 Deadlift 225/1552 burpee bar muscle ups after each round.

Double Under Skill work: ~ 10 minutes (triple unders for those who have DU well) WOD: Part A: EMOM 7 – Max unbroken DU every minute Part B: Nancy5 RFT 400m run15 OHS 95/65

Gymnastic Strength – 4 setsA1) Seated DB Z-Press 4×8A2) Weighted Arm Circles 5lb/2.5lb 4xmax effort WOD: For time: 21-15-9-6-3HSPUPower Clean 115/75

Strength: Clean Grip Deadlift 4×6 @ 75-80% WOD: AMRAP 123 KB Snatch 53/353 pull ups6/69/9ect…

Please join us for open gym from 10am – noon.

WOD: AMRAP 10:5 Overhead Squats 135/953 Bar Muscle Ups10 Wall Balls 20/14Rest 3 minutesAMRAP 108 Overhead Squats 115/758 C2B Pull Ups15 Wall BallRest 3 minutesAMRAP 1010 Overhead Squats 95/6512 Pull Ups20 Wall Balls

Strength: Strict Press 5 sets10@60%8@ 65-70%6@ 75%4@80-85%2@ 90% WOD: JT21/15/9Handstand Push UpsRing DipsPush ups

WOD: AMRAP 1850 DU/150 SU40 Lunges30 Sit ups20/15 Cal bike/row10 Push Jerk 185/135 Mobility: performed after WOD, focus on hips and shoulders.

Muscle Ups – Accumulate 20 bar muscle ups. WOD: 16 Min Alt EMOMEven – 1 hang power clean, 1 power clean, 1 squat cleanOdd: 2 Clean and Jerks (power or squat)