Warm-up: 5×200 M Row :30 Rest Weightlifting: Power Clean (5 x 1 + 4) 5 x E@MOM 5×1 Power Clean + 4 Push Press 65%+ WOD: For Time 50 Double Unders 40 American KBS 35/53 30 Push Ups 20 Goblet Squats 10 Burpees

Warm-up: Pistol -Mobility -Modifications -Scaling Weightlifting: Back Squat (3 x 6 ) 3 x E2MOM 3 x 6 Back squat @ 80% WOD: 4 Rounds for Time 5 DL 155/225 10 Pistols 200 Meter Run

Warm-up: Double Under Practice 1 Min: Singles 1 Min: Doubles 1 Min: Singles Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3 x 10 Front squats @ 5-10# heavier than last week (67.5%). WOD: 3 Rounds for Time 500 Meter Row 10 Front Lunges 95/135 30 Double Unders

15 Minute EMOM Min 1: 10 Box Jump Overs 20/24 Min 2: 15 Ball Slams 20/30 Min 3: 10 Pull Ups Min 4: 50M Farmers Carry, Mixed Weights Min 5: Rest WOD: For Time 1 mile run Then: 100 Wall Balls 14/20 EMOM 3 Burpees

Weightlifting: Deadlift (7, 5, 3, 2) Start @ 60%, then add weight each round, i.e. 10#. EMOM of the Day WOD: 4 Rounds for Time 250 Meter Row 15 Russian KB Swings 54/72 20 Air Squats

Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 15 reps each min Weightlifting: Power Snatch (5 x 1+3) E2MOM 5×1 Power Snatch + 3 Snatch Balance Pendlay Rows 5×5 *For a scaled option substitute OHS WOD: For time 21 Power Snatches 55/75 42…

Warm-up: 10×100 M Sprints :30 rest Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back squats 80% WOD: 12 Min AMRAP 2 Rope Climbs 7 Power Cleans 95/135 14 T2B RX+ 135/185

Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each min Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week (65%) WOD: AMRAP in 12 Minutes of 10 Ball Slams 20/30 10 Burpees 100 Meter Run with Slam…

Metcon Scale: 50 pull ups for time E2MOM 100 Meter Row RX: 75 pull ups for time E2MOM 100 Meter Row RX+:100 pull ups for time EMOM 100 Meter Row WOD: 4 Rounds for Time 30 Double Under 20 Weighted Sit Ups 10 Dumb Bell Front Lunges 25/45 *Use DB for Sit Ups