Warm-up: Metcon (3 Rounds for time) 3 x 500M Row rest :60 sec between each row Weightlifting: Deadlift (9, 7, 5, 3) Start at 50% and add weight each round WOD: AMRAP in 7 minutes 5 DL 155/225 10 Bar Facing Burpees RX+ 185/275

Weightlifting: Power Snatch (5 x 1 Power Snatch + 2 Snatch Balance) 5×1 Power Snatch + 2 Snatch Balance 60%+ *For a scaled option please substitute snatch balance with overhead squat WOD: 4 Rounds for Time -CAP 15 minutes 400M Run 10 DB Hang Power Clean and Jerk 35/50 10 Front Lunges RX+ 10 Pistols…

Warm-up: 5 Minute EMOM 5-10 Hand Stand Push Ups *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 12 reps each minute Weightlifting: Back Squat (3 x 5) E2MOM Back Squat 3 x 5 @ 75% Dips 3 x 5-7 dips *dips are added skill work to this portion. The…

Weightlifting Front Squat (3 x 10) 3×10 @ 60% of 1RM Metcon 5k Row (Time) Max Effort 5k Row

This week we start our “Double Metcon Thursday” series for this cycle. The goal is to build endurance week over week. This may be one of the more challenging days of the week. Scale as needed. Metcon 1: 16 Min EMOM 1- Assault Bike10/12 or Row 12/15 Cal 2- 20 KB Swing 35/53 3 –…

Warm-up Double Under Practice 1 Min: Singles Rest 1 Min: Anything but singles Rest 1 Min: Doubles/or DU practice Weightlifting Overhead Squat (5 x 3) 5 x EMOM 5 x 3 @ 60% AMRAP WOD 15 Min AMRAP WB 14/20: 5-10-15-20-25…. DU: 20-40-60-80-100…. RX+ 20/30

Warm-up 5 Min EMOM 5-10 HSPU *Stay consistent, same reps each round *Sub Wall Walks or 2 negatives Today we will be starting a handstand push up program. The goal of this program is to develop HSPU endurance and work on technique. The program will occur on different week days throughout the cycle. Be sure…

Warm-up Muscle-ups 10 minutes to work on ring muscle up drills. -seated -box -standing -ring pull ups Weightlifting Back Squat (3 x 6) 3 x E2MOM 6 Back Squats at 70% Metcon 4RFT 500 M Row 10 C2B Pull Ups RX+ 5 Ring Muscle Ups

Emom 16 Minutes of 1- 12/15 Bike or 15/18 Row 2- 10 Db Clean and Jerk 35/55 3- 10 Pull Ups 4- Rest WOD: AMRAP Death by Front Squat Min 1: 1 Front Squat 65/95 Min 2: 2 Front Squat Min 3: 3 Front Squat **** continue until you can no longer stay within the…