WOD #18 21-15-9 of: Squat Cleans (62/40 kg) Ring Dips WARM UP: Samson stretch Spiderman Stretch 5 Inch Worm Push-ups 5 Pull-ups 5 Toes-to-bar Jog 400m Burgener warm up SCALING: Reduce Clean Weight Banded Dips

21-15-9 of: Deadlifts (102/75 kg) Burpees Over The Bar Box Jumps (24"/20") WARM UP: Samson Stretch Calf Stretch Glute Bridge, 20 reps Pull-ups, 5 reps Jumping Lunges, 10 reps Broad Jumps, 5 reps Jog 400m SCALING: Deadlift: Reduce Weight Box Jumps: Steps Ups

3 Rounds of: Wall-ball (20/14 lbs) Sumo deadlift high-pull (52/40 kg) Box Jump (20" box) Push-press (42/35 kg) Row (Calories) Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. One minute rest at the end of each round. This workout is commonly named "Fight Gone Bad". We have increased the weights used to ensure you develop more strength with intermittent [...]

5 Rounds for time: 15 Thrusters (42/30 kg) Run 400m Warm-up: Calf Stretch Samson Stretch Arm Circles Walking Lunges Glute Bridge Push-up Plus Run 200m Scaling: Thrusters - If you cannot press do front squats. If you cannot squat do deadlifts and push press. Run - If you cannot run then Row 400m.

Complete [A] then [B]: [A] 7 sets of 3: Back Squat Note: Rest as needed between sets [B] 20 Min EMOM: Assault Bike Odd Minute max calories Even Minute Rest WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups Row 200m 10 Situps 10 Jump squats 3 x Back squat at increasing warm up weights

5 Rounds for Time: 21 Wallballs (20/14 lbs) 15 Pullups 9 Power Cleans (60/45 kg) 6 Muscle Ups WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 Inch Worm Push-ups 10 Push-ups Plus Row 200m 10 Situps 10 Burpees Scaling: Wallballs: Reduce weight or use dumbbells for a thruster Pullups: Banded Pull-ups or Toes-to-bar Power Cleans: Deadlift Muscle Ups: Dips or banded dips

6 Rounds for Time: 24 Squats 24 Push-ups 24 Walking Lunge Steps Run 400m WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps 5 Push-ups 5 Pull-ups Remember to scale the movement as required. If you are unsure Contact Us.

[A] - 5 Sets of 5: Front Squat Note: Rest as needed between sets [B] - For time: Row 500m x 4 Note: Rest 2 minutes between sets WARM UP: Samson Stretch - 10 Seconds each side Spiderman Stretch - 10 Seconds each side 10 Leg swings 3 Rounds: 5 Inch Worm Push-ups 10 Jumping Lunges 20 Glute bridges 10 Toes to bar / Hanging leg raise 3 x 3 Front Squat at 50%, 65%, 75% [...]