WOD

A) EMOM for 6 Sets 5-10 C2B Pullups + 5s Chinup Hold B) 3 Round Partner WOD (18:00) 30s Row P1 (P2 Planks) 30s Row P2 (P1 Planks) 30s Row P1 (P2 Wall Sits) 30s Row P2 (P1 Wall Sits) 30s Row P1 (P2 KB FR Hold) (53s/35s) 30s Row P2 (P1 Goblet Hold) ***Rest/WalkRead more

Pressing Strength A1) 5×8 Seated DB Press A2) 5×3/3 SL KB Deadlift (3331 Tempo) B) Team Conga Line 20 Burpee Box Overs 30 WBS (30/20) 20 Ring Dips (MU Height)  

A) EMOM for 8 Sets 1 Sn High Pull + 1 Power Snatch (75-85% 3RM) plus 3 Box Jumps (step down) B) AMRAP in 18:00 1 Strict Pullup (+ 1 rep/round) Run 200m SCORING 200m Run = 1 rep

A) 15min EMOM Min 1: 3 Tall Jerks Min 2: 5/5 Lateral Step-Ups Min 3: 20-30s HS Hold B) 5-4-3 AMRAPs (18:00 Total) 5 min AMRAP 10 Double Unders 5 Burpees 1 T2B (+ 1 rep/round) Rest 3 min Continue AMRAP for 4 min Rest 3 min Continue AMRAP for 3 min

A) Pressing Speed Strength Every 90s for 7 sets 3 Bench (31X1 Tempo) at 85-90% 5RM B) Power Output Every 4min for for 16m (4 sets) ME Bike Cals in 20s **During Rest: 10-20s one arm hang, each arm

A1) 5×5/5 Front Rack Lunges A2) 5X 5-10 Scap Strength (coaches choice) B) Fight Gone Bad Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20″ box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories)

A) 3 Attempts to find Front Squat 3RM B) Helen 3 rounds for time of: • 400m run • 21 Kettlebell Swings 1.5/1 pood • 12 Pull-ups

A) 12min to Find 3RM Snatch (20s Window) B) AOK Partner EMOM for 10 1: 5 burpees to plate + 10 DUs 2: 5 burpees to plate + 20 DUs 3: 5 burpees to plate + 30 DUs 4: 5 burpees to plate + 40 DUs 5: 5 burpees to plate + 50 DUs 6:Read more

A) Pull-ups (Strict): Max Reps B) Lumberjack 20 For time: •20 Deadlifts 275/185 lbs •Run 400m •20 KB swings 70/53 •Run 400m •20 Overhead Squats 115/75 lbs •Run 400m •20 Burpees •Run 400m •20 Pullups Chest-to-Bar •Run 400m •20 Box jumps 24/20″ •Run 400m •20 DB Squat Cleans 45/35 •Run 400m

A) 15min to Find 3RM C&J (30s Window) B) Nasty Girls 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 135/95 lb Hang power cleans, 10 reps