Gymnastics: Muscle-ups EMOM 6 mins 1 bar MU + RING MU   Weightlifting: Back Squat E2MOM 12 minutes:  3 back squats 75% of 1RM   WOD: AMRAP in 10 Minutes 10 Deadlift 245/165 lb 20 Push-ups

CAPACITY: Hand Stand Pushups Max Hand Stand Pushups in 1 minute   Weightlifting: Hang Clean EMOM for 10 Minutes 2 Hang Squat Clean @ 70% of 1RM   WOD: AMRAP in 13 minutes 5 Chest to bar pull-ups 10 overhead walking lunge steps 45/35 lb plate 15 Box Jumps 24/20

Skill Work: Air Squats Max Air Squats in 1 Minute   Weightlifting: Deadlift E2MOM 14 Mins: Even Minute 4 DL at 70%,  Odd Minute 1 rope climb   WOD: AMRAP 4 Rounds with 1 minute on each station Wall ball shots 20/14 lb Kettlebell Swing 32/24 kg calorie row rx+: Air-assault for calories Rest

Skill Work: Strict Pull Ups Max STRICT Pull Ups in 1 Minute. Look to really make these strict this is a good test of where you dead hang pull is at   Weightlifting: Front Squat E2MOM 12 Mins 4 Front Squats at 80% of 1RM   WOD: AMRAP in 15 Minutes 3-6-9-12 … rounds of…

Gymnastics: Toes to Bar Max toes to bar in 1 minute Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 3 SNATCH PUSH PRESS + 1 OHS 75-80% of 1 rep max). We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: AMRAP in 15…

Skill Work: 30 Cal Assault (Time) 30 CALORIES ON AIR ASSAULT BIKE ALL OUT SPRINT FOR TIME Weightlifting: Back Squat E2MOM 14 Mins 4 Back Squats at 65% of 1RM WOD:(AMRAP – Rounds and Reps) “17.5ish” AMRAP 15 Mins 9 Thrusters 95/65 35 Double Unders FYI CROSSFIT OPEN 17.5 was: 10 rounds for time of:…

Core: Tabata Plank then Tabata Hollow rock/Superman Alternating Weightlifting: Power Clean at 80% of 1 RM + rope climb E2MOM 14 mins 3 POWER CLEANS at 80% of 1 RM on the even minute, 1 rope climb on alternate minute WOD: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder…

Gymnastics: Muscle-ups EMOM 6 Mins 3 Ring Muscle ups. This is a opportunity for everyone to get some ring muscle ups kipping practice in or practice kipping ring dips! Weightlifting: Front Squat E2MOM 14 Mins 4 Front Squats at 70% of 1RM WOD: (AMRAP – Rounds and Reps) AMRAP in 14 Minutes 15 Overhead walking…

Skill Work: Tabata Hand Stand Hold Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 14 Mins 4 SGPP + 1 OHS at 70% of max snatch. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)…

Capacity: Burpees 30 Burpees to 6 inch target for time Weightlifting: Back Squat E3MOM 15 minutes work up to a new 3 RM back squat start at 80% of 1 rm in round 1 and increase from there WOD: AMRAP in 20 Minutes 60 Double Unders 12 Deadlift 155/105 lb 9 Hang power clean 155/105…