Tabata wall balls EMOM 10 mins. 1 C&J at 80-85% work on consistent technique on the catch of the clean and really keeping the elbows up. We are looking to increase work capacity at a high percentage of your max clean and jerk. AMRAP 15 mins. 20 push-ups 10 deadlifts 155/225 200m run

Tabata toes to bar (T2B) E2MOM 12 mins. 1 power snatch plus 1 OHS at 70-80% For time: 21-15-9 Calorie row OHS 65/95 Rx 75/115 Rx plus

Tabata strict pull-ups Front squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat. Front squats require a good amount of midline stability as well as mobility in the ankle, hip and shoulders, so think a lot about positions as you practice. Your chest and torso should remain upright and the weight of…

EMOM 10 mins. 1st min. max handstand walk or hold 2nd min. max rep bar muscle up or close grip pull-up EMOM 12 mins. 1DL at 85-90% plus 4 burpees For time: 50 double unders 40 wall balls 14/20 30 burpees 20 alternating KB snatch 35/53 10 chest to bar pull-ups

Some of the brave men and women who tackled the 31 Heros Wod.

Tabata Russian Twists,score is lowest reps performed in any of the rounds Push Jerk 2-2-2-2-2 Work up to a heavy double for the day For time: Rx Plus try Legless 21 Thrusters 65/95 3 rope climbs 15 Thrusters 2 rope climbs 9 Thrusters 1 rope climb

EMOM 10 minutes 1st minute 10 wall balls 2nd minute 10- 15 Burpees Full Snatch 1-1-1-1-1 Work up to a heavy single for the day AMRAP 15 Minutes 5 Box jumps 10 toes to bar 400 meter run

Tabata hand stand hold, free standing or against the wall. Squat Clean 3-3-3-3-3 Work up a heavy triple for the day AMRAP IN 10 minutes 20 calorie 3 HSPU

Tabata Pistols or pistol subs, Score is lowest round, try pistol decension from the box it is a great way to develop full range of motion OHS 5-5-5-5-5 Work on getting a good lockout overhead and depth with the OHS For time: 21-15-9 Push ups Kettlebell s wings 44/70 AB mat sit ups

Bring Sally Up with Air Squats EMOM 15 Minutes 1 Paused Back squat at 80-85% 3 seconds AMRAP 7 Minutes 10 Power Snatch 75/55 Rx 3 Bar Muscle ups Sub 5 pull ups and 5 push ups