WOD for Sunday, Mar 30, 2025

8 rounds
2min AMRAP
15 push jerk 50/35
max cal row (ski)
2min REST

20-15-10 barbell row (AHAFA)
after each set perform
10 barbell overhead triceps extensions

Sumo deadlift
4 x 12 @50-60% 1rm DL

4 rounds
12 back rack reverse lunges 60/40
unbroken set of strict knees to elbows (target 5-10)
rest while partner completes a round

ENGINE-WOD

5 rounds
2min burpee broad jumps
2min ski
2min farmers walk 24's/16's
2min bike

OTM 6
3-5 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters 70/50

3 sets:
3 tall clean
3 seated box jump
90s rest

every 2min for 6 sets
1 clean + 1 hang clean
start @50%, build up in weight

front squat
5 – 5 – 5+ @65% of 1rm

STRENGTH-WOD

Weighted Pull Ups
Build to a 3RM course of 3-4 sets.
Then 3 x 1 reps at 100% of 3RM.
Every 3:00 or faster.

Biceps curl
5 x 10 AHAFA
Rest 1:00

Bulgarian Split squats 10min
4 x 8 + 8 reps AHAFA
Rest 2:00

20min AMRAP
9 push-up
12 sit-up
15 db hang snatch

3 rounds
15-25s side plank powell raise (both sides)
20 arch rock

For time w/ partner
Buy in 100/90/80 cal ski
16 rounds (you go, I go)
12 double kb deadlift 32's/24's
3 wallwalk
Buy out 100/90/80 cal ski