Skill Work: Muscle-ups EMOM 6 Mins 1 ring muscle ups + 4 dips Weightlifting: Split Jerk (6×5) E2MOM 12 Mins 5 Split Jerks @ 65% Jerk dip tutorial: https://youtu.be/YQDWI7kUrNM WOD: AMRAP in 12 minutes 3-6-9-12-15-18… ** Burpees to a plate ** 15 sit ups after each round Your score will be the number of burpees…

WOD: 1776 (For Time) In a Team of Three Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all movements, in any order. Multiple…

Skill Work: Weighted Pull-ups EMOM for 6 Minutes of 5 Weighted Pull-ups Weightlifting: Snatch Balance + Over Head Squat Complex E2MOM 12 mins 3 Snatch Balance + 2 Overhead Squat @ 75% based on a percentage of your best overhead squat. WOD: AMRAP in 13 Minutes 2-4-6-8-10-12-14 etc…of Thruster 95/65 lb Power snatch 95/65 lb…

Core: Tabata 8 Strict Knee ups and L-Sit holds (alternating) Weightlifting: Back Squat + Front Squat Complex E2MOM 12 Mins 3 Front Squat + 3 Back Squat at 80% of 1 Rep Max Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage…

Capacity: 400m Run For Time. This is a max effort 400 meter run! Weightlifting: Power Clean (1-1-1-1-1-1-1) Establish a new 1RM Power Clean E2MOM WOD: ” Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Cal Row…

Core: Tabata Hand Stand Hold/ L-Sit Alternating Weightlifting: Push Jerk (1-1-1-1-1-1-1-1) Establish a new 1RM Every 90 sec WOD: 4 rounds for time -CAP 20 minutes 21 Wall Balls 20/14# 12 Power Snatches 95/65#

Skill Work: Take 5 minutes and then choose either A,B, or C to establish a new baseline of unbroken reps A: Max Unbroken Set Ring Muscle Up (AMRAP – Reps) Establish a person best of unbroken ring muscle ups B: Max Unbroken Bar Muscle Up set (AMRAP – Reps) Establish a new unbroken set of…

Skill Work: Weighted Pull-ups Take 6 Mins to establish a new 1 rep max weighted pull up Weightlifting: Overhead Squat E2MOM 12 mins 3 OHS at 80% of 1 rep max WOD: 10 minute AMRAP: 3 Power Snatches 115/75# 6 Clean & Jerks 115/75# 9 Box Jumps 24/20″

Skill Work: Wall Balls All out 1 minute wall ball reps! men 20 lbs, 10 feet women 14 lbs 9 feet Rx+: 30/20 lbs Weightlifting:Bench Press 12 Minutes to establish a new 1 RM bench press WOD: 21-18-15-12-9-6-3 Alternating dumbbell snatch 50/35 lb Goblet squat 50/35 lb Cap: 20 mins