Skill Work: Alternating Pistols & HSPU EMOM 6 minutes 4 alternating pistols 3 hand stand push ups Weightlifting: Back Rack Lunge E2MOM 12 minutes 6 Back Rack Lunges at 40-45% of 1 rm WOD: 3 Rounds with 1 minute on each station: -Two arm dumbbell front squat 50/35 lb -Double unders -Two arm dumbbell push…

Skill Work: Weighted Pull-ups EMOM 6 minutes 4 weighted PUs Weightlifting: Squat Clean EMOM 10 minutes 1 Squat Clean, work at 75% range WOD: “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95/65

Skill Work: Kettlebell Snatch Tabata Kettle bell Snatch 24/16 kg, 3 each arm Weightlifting: Romanian Deadlift E2MOM 14 minutes 5 RDLs, 1 rope climb alternate minute. Work at 50-55% of 1 RM Deadlift for today WOD: CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use…

Skill Work: Muscle-ups EMOM 6 minutess 1 Ring MU+ 20 Second hand standhold Weightlifting: Snatch Grip Push Press E2MOM 12 minutes 4 SG Push press at 80% of 1 RM snatch We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get…

Skill Work: Ring Dips Tabata Ring Dips Weightlifting: Back Squat E2MOM 10 minutes 5 reps at 70% We will be back to our weekly back squats for this month, as always we want to engage your glutes at the top of the squat and maitain your torso as vertical as possible throughout. we want to…

Skill Work: Tabata Hollow Rock and Superman, switch every round between the two movements Weightlifting: Back Squat E2MOM 14 Mins, 1 Back Squat at 90% of 1 RM. Look to push the weight for 7 sets today in the back squat WOD: For time of 10-1 Push Press 135/95 rx+: 155/105 Lateral Burpees over bar**…

Skill Work: Ring Dips EMOM 6 Mins 5-10 reps of ring dips. Work on that kipping ring dip technique and really drive with your triceps Weightlifting: Power Clean EMOM 10 mins 1 Power Clean. Use 10 Minutes to work up to a moderate or strong effort power clean. Start with a light load and work…

Skill Work: Max Double-Unders AMRAP 5 Mins, look to establish a max set of unbroken double unders Weightlifting: Front Rack Lunge E2MOM 12 Mins 8 Front Rack Lunges (4 each leg) at 45% of 1 RM Front Squat WOD: AMRAP 10 mins 10 Deadlifts at 225/155 rx+ 275/185 5 Hand Stand Push Ups 10 Pull…

Skill Work: Weighted Pull-ups EMOM 6 MINS 3 weighted pull ups w/ pause at top of pull up   Weightlifting: Romanian Deadlift E2MOM 14 Mins, 6 ROMANIAN DEADLIFTS Romanian Deadlift : This exercise is a new deadlift variation used to strengthen solely the hamstring tendon, it first involves bring the bar to the hip and…