WOD for Sunday, Oct 19, 2025

Power clean (tng)
4 x 5 @50-75%

For time
40 – 20 – 10
power clean 50/35
bar over burpee

Back Squat
7 x 6 @80-90% of your 6RM BS

3 rounds
in 1min
12 russian twist 20/14 + AMRAP reverse lunges
w/ kb's in front rack 24's/16's
2min REST

ENGINE WOD

4 rounds
3min ski
3min sled push (you go, I go)
3min shuttle run / airrunner

3min AMRAP: 20 reverse lunge 22.5/15 + 20 sit-up

(Every 90s for 3 rounds
1. 3 weighted pull-up / 2 negative pull-up
2. 6 weighted dip)

For time
500/450m row
100 double under
50 pull-up

2 x 3 Pause hi-hang power snatch (2s pause on catch)
2 x 3 No heels snatch pull
2 x 3 Pause power snatch (2s pause on catch)

every 20s x 15
1 power snatch @60%
every 30s x 10
1 power snatch @70%
every 45s x 5
1 power snatch @80%

snatch pull
3 x 3 @95%

STRENGTH WOD

Back squat
5 – 5 – 5 – 5
65% – 70% – 75% – 80%

Front squat
5 – 5 – 5 – 5
60% – 65% – 65% – 65%

For time in teams of 3
120-90 cal echo bike
90 box step overs w/ db's 22.5's/15's
60 devils press 22.5's/15's

(For quality (before or after workout)
3 rounds
15-20s copenhagen plank (both sides)
15 arch rock)

A.
For time (cap 5min)
50 toes to bar
every time you break a set perform
6 box jumps 60/50

B.
For time
1k row

C.
3 rounds (cap 5min)
15 v-up
20 db hang snatch 25/17.5