Tabata hand release push-ups, score is lowest round. Dead lifts 3-3-3-3-3 Work up to a heavy triple for the day. AMRAP IN 20 mins. 400m run 21 KB swings 53/70 7 strict pull-ups This is a heavier version of HELEN with strict pull-ups You can do Russian swings with the heavier weight to scale the…

EMOM 10 mins. Alternating 1st min. 1 rope climb 2nd min. :30 handstand hold For time: 22-16-10 Thruster Rx 65/95. Rx+ 95/115 Hand release push ups

Tabata calorie row Power snatch 5-4-4-3-2-1 Work up to a heavy single for the day, if time permits, go for a PR With a running clock: 3x800m runs rest 1 min. between runs.

EMOM 10 mins. alternating 1st min. 3 bar muscle ups 2nd min. 5 HSPU or 5 wall walks Dead lifts 6-6-6-6-6 Establish a 6 rep max touch and go DL. Look at your recent work outs in high rep ranges and try to match or beat those efforts. New lifters should keep the loads light…

Tabata double unders Back squat 4-4-4-4-4 Work up to a heavy 4 for the day WOD- Nancy 5 rounds for time 400m run 15 OH Squats 65/95

Tabata box jumps 20/24 Rx+ 24/30 EMOM 14 mins. alternating 1st min. 1 rope climb 2nd min. 1 clean 75-80% Warm up to clean sufficiently and focus on maintaining high elbows and upright position at the bottom of the clean. Rx+ aim for 2-3 rope climbs per min. WOD- The Chief Max rounds in 3…

Tabata calorie row Hang power clean 2-2-2-2-2 Work up to a heavy double for the day. A lot of people might not have a two rep max HPC so this is a great opportunity to set a two rep baseline PR WOD: 5X500m row sprints. Your score will be the slowest of the 5 sprints.…