EMOM: 8 minutes (2 movements in the same minute) 8 Alternating pistols and 5 hand release push ups For Time: 5 x 300 Meter Row *1 minute rest in between each set* *Score is slowest time of the three For Time: 30 Over head dumbbell walking lunges 30 Dumbbell deadlift 20 Over head dumbbell walking…

Tabata plank hold WOD: CrossFit Total: Back squat (1 rep max) Strict press (1 rep max) Deadlift (1 rep max)

EMOM: 7 minutes Max Handstand push-ups without coming off the wall E2MOM: 10 minutes 3 Overhead squats @ 85% 1rm snatch WOD: 3 Rounds for time: 10 Thrusters 65/95 10 Wall balls 14/20 10 Thrusters 65/95 10 Toes to bar *14 minute cap*  

EMOM: 8 minutes 2 Bar muscle ups and 1 ring muscle up *Scaled: 4 kipping swings + 1 chest to bar Row Sprints: 3 x 500m row 1 minute rest between each row. *Record the slowest time WOD: 800 Meter run 5 Rounds: 5 Burpee pull ups 10 PUSH UPS 15 AIR SQUATS 800 METER…

Tabata: Hand stand hold EMOM: 12 minutes Minute 1: 1 Rope climb Minute 2: 2 Power cleans at 75% 1rm AMRAP: 8 minutes 3,6,9,12… Burpee box jumps 20/24″ and Deadlifts 105/155 *Example: 3 Burpee box jumps, 3 Deadlifts 6 Burpee box jumps, 6 Deadlifts 9 Burpee box jumps, 9 Deadlifts

EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar

EMOM: 6 minutes Burpees Rx 10 burpees, Rx+ 13 burpees E2MOM: 10 minutes 5 Front Squat @ 75% of 1rm AMRAP: 12 minutes 21 Kettle bell swings 35/53lbs 15 Goblet squats 9 Double unders

Push Press: E3MOM 12 Minutes 2 Push press at 90% of 1rm WOD: 3 Rounds *1 minute at each station* Wall balls 14/20lbs Rx, 20/30 lbs Rx+ Toes to bar Thrusters 65/95 lbs Rx, 85/115 Lbs Rx+ Double unders Calorie row *Rest 1 minute*

Deadlift: E3MOM for 12 minutes, 2 DL at 90% of 1rm WOD: “HEAVY HELEN” 3 Rounds for time: 400 meter run 21 KB swings 16/24 Kg Rx, 24/32 Kg Rx+ 12 Kipping pull ups, Rx+: 12 Chest to bar pull ups

Skill Work Peg Board and Kipping Ring Muscle up practice. Muscle-ups: work up to max set in 6 minutes Hang Snatch: E2MOM 10 minutes. Preform 2 hang squat snatch work at 75-80% 1rm squat snatch AMRAP: 8 minutes 3, 6, 9, 12, …* Clean and Jerk 95/135 lbs Rx, 105/155 lbs Rx+ With 10 toes…