Superset: for 22 min:
5 Sandbag Bear Hug Squats
Right into:
7 Barbell DL

1:30 Rest

11 min AMRAP:
2/2, 4/4, 6/6…
Double DB Hang Squat Cleans (35/50)
BMU

SLIPS WU

2 Rounds:
:30 Front Scale R
:30 Front Scale L
:30 Back Scale R
:30 Back Scale L

3 Rounds:
:30 L-Sit
:45 Inversion
1 min Plank
:45 Rest

8-8-8-8-8 Double DB Strict Press (15 min)

4 min of Max Rep DU with penalty
*Every time you break you have 10 plank push ups

11 min AMRAP:
22 T2B
22 Single DB Alt Legs Box Step Ups (35/50)
22 Single DB Alt Legs Step Back Lunge (35/50)

16 min EMOM:
Even: 10-15 AMSU
Odd: 10-16 Push up position DB drag

15 min EMOM: 1 Squat Clean and Jerk
15 min to work up in sets of 3 Front Squats

3 min Max Rep Clusters (105/155)

25 min AMRAP: with a Partner
200m Double DB Farmer Carry (35/50)
50 Burpee Box Jumps (20/24)
50 C2B
400m Run

Back Squat 4-4-4-4-4

15 min AMRAP:
25 WB )14/20, 9/10’)
15 C2B
1 min Rest

Jerks 5-4-3-2-2-1-1

2 RFT:
30 Double DB S2OH (35/50)
30 T2B
60’ Double DB Walking Lunges in Farmer Carry Hold (35/50)

30 min AMRAP:
5 Rope Climbs
20 Box Jump Ups (20/24)
30 Push Ups
40 Single Arm Alt DB Snatch (35/50)
50 Air Squats

14 min to build to a heavy 5 DL

For Time:
30 DL (155/225)
150’ HSW
20 DL (155/225)
15 WW
10 DL (155/225)
10 SHSPU (Comp: Deficit Parallette)

24 min AMRAP: With a partner - Alternate Per MOVEMENT
9 Thrusters (75/115)
15 Lateral Burpee Over the Rower
21 Cal Row

5 min to Accumulate as many Perfect SPU as possible

Front Squat 3-3-3-3-3-3

20 min AMRAP:
40 Single DB Snatch 35/50 (20 on R, 20 on L)
40 Single DB Squats 35/50 (20 reps with DB in R hand on true front rack, 20 reps with DB in L hand on true front rack)

20 SPU (light band, recline pulls)

Live by Burpee!!! Gym Closed - Happy NYD - 2026!

20 min E2MOM:
1x through Complex:
6 DL
3 Hang Power Cleans
1 Jerks

WOD:
6 min AMRAP:
12 DL (155/225)
12 T2B

5-6 Sets:
10 Double DB Box Step Overs
Right INTO
2-4 Wall Walks
Right INTO
5-10 Strict Ring Dips

7 min AMRAP:
16 Box Jump Overs
24 KBS (35/53)

14 min AMRAP:
50 Wall Balls (14/20, 9/10’)
100 DU

16-18 min For Quality:
1-8 RMU, BMU, SPU (Pick one)
20-40 Shoulder Taps
20 Hollow Rocks