100 Double Under – Buy In Then 50 WB 14/20 40 Cal Row 30 Pull Ups 20 Goblet Squats 35/50 10 KB Snatches (each arm) Then 100 Double Under Cash Out Rx+ : WB 20/30, DB instead of KB 50/75 *For Rx+ DB snatches should be completed unbroken at the Rx+ weight WOD: 5 Rounds…

Warm-up: 3 Rounds for time 3X500m row -rest :60 sec *Compare to WK1 Times Weightlifting: Overhead Squat (10 x 3) 10 x EMOM 3 OHS @ 60-70% WOD: 5 Rounds for Time 400 Meter Run 50 Double Unders

Warm-up: Shoulder mobility Weightlifting: Power Clean (5 x 1+5) Every :90 5x 1 power clean + 5 push press @ 50% WOD:AMRAP in 15 Minutes of 5 Thrusters 55/75 10 Pull Ups 15 Sit Ups 18/20 Cal Row Rx+ Thrusters 95/135 C2B Pull Ups *For RX+ Thrusters should be completed unbroken

Weightlifting: Back Squat (5 x 5) Every :90 5 Back Squat @ 50% HERO WOD: Three Wise Men Tribute Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three…

EMOM: 10 Min EMOM Even: :30 Hollow Rock Odd: :30 superman Weightlifting: Front Squat (3 x 10) 3 x E2MOM 10 Front Squat @ 5-10# heavier than last week ~72.5% WOD: AMRAP in 12 Minutes 3 Power Clean 115/155 6 Front Lunges 9 T2B

1 Mile Run Rest 3 Minutes Then WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups WOD: 4 Rounds for Time 500 Meter Row 20 Burpees 10 Air Squats Rx+: Burpees to 6 ft target, i.e. pull up bar, 10 Pistols

Warm-up: 5 Minute EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each minute Weightlifting: Deadlift (5, 3, 2, 1) 5, 3, 2, 1 start at 70% Add weight each round, i.e. 10# Go for a 1RM deadlift if you feel good. WOD: For Time…

Warm-up: 10 Min: Work on Ring Muscle Up Drills -seated -box -standing -ring pull ups Weightlifting: Power Snatch (5x 1+4) 5 x E2MOM 1 Power Snatch + 4 Snatch Balance *Can substitute snatch balance for overhead squat WOD: 5 Rounds for Time 9 Hang Cleans 95/135 9 S2OH 9 Pull Ups RX+ Hang Clean 105/155…