Skill Work: Max Hand Stand Pushups in 1 minute Weightlifting: Hang Snatch -EMOM 11 minutes, 2 Hang Squat Snatch at 65% WOD: 4 rounds for time: • 200 m Run with Wall Ball 20/14# Rx+:30/20 lbs • 20 Wall Balls 20/14# • 3 Rope Climbs

Cardio Capacity: Max Calories on the Rower in 1 Minute -OR_ Max Calories on the Air Assault Bike in 1 Minute Weightlifting: Push Jerk -E2MOM 12 minutes 3 Push Jerks at 82% WOD: For Time: 30 Calorie Row 60 Dumbell Thrusters 35/25 lbs 30 Calorie Row Cap: 18 mins

Gymnastics: Max Toes to Bar in 1 minute Weightlifting: Back Squat -E3MOM 12 minutes 3 Back Squats at 88% of 1 RM WOD: 21-15-9 • Power Cleans 135/95# • Lateral Burpee Over Bar • Toes-to-bar Cap: 17 minutes

Skill Work: 100 Double Unders For Time Weightlifting: Overhead Squat -E2MOM 14 mins 3 OHS at 75% of 1 RM WOD: For time: • 10-20-30-40 Hang Power Snatch * • 100-200-300-400 m Run *Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35# cap: 18 minutes

Skill Work: Max Push Ups in 1 Minute Look to push through the whole minute on this! Weightlifting: Bench Press -E2MOM 14 minutes, 1 Bench Press at 90% WOD: AMRAP 11 minutes 12 Over Head Lunges 95/65 rx+ 115/85 (use ab mat to protect knees) 9 Pull ups rx+ chest to bar 6 Sumo DL…

Core: Tabata Alternating left/right Side Plank Weightlifting: Front Squat (1-1-1-1-1-1-1) 1 Lift Every 90 SEC Establish a new A RM with the given time Metcon: Chipper for Time 50 Air Squat 40 Abmat Sit up 30 KB Swing (Russian) 53/35 20 Burpee 10 L-Arm KB Snatch 53/35 10 R-Arm KB Snatch 53/35 20 Burpee 30…

Gymnastics: Bar Muscle-ups (EMOM 6 mins 2 C2B PUs + 2 Bar muscle ups) Weightlifting: Push Jerk (E2MOM 12 Mins 4 push jerks at 75% of max) Metcon: 4 rounds for max distance: • 1 min: 5 Snatch 135/95# • 1 min: Max Row (meters) • 1 min: 5 Clean & Jerk 135/95# • 1…

Skill Work: Tabata Hand Stand Hold Handstand Walk (Tabata walks for distance) Weightlifting: Back Squat (E3MOM 15 Mins 4 Back Squats at 83% of 1 RM Metcon: For time: 10-1 Burpee Box Jumps 1-10 Toes to bar 30 Double Unders after Each Round Completed i.e 10 burpee box+ 1 t2b+30 dubs, then 9 and 2…

Skill Work: Tabata Wall Squats Weightlifting: Overhead Squat (2-2-2-2-2) E2MOM 10 Min Overhead Squat Establish a 2 RM Metcon: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#/65# 20 Min Time Cap

Skill Work: Ring Dips (Tabata Ring Dips) Weightlifting: Bench Press (E3MOM 15 mins, 2 bench press reps @ 88% Metcon: AMRAP 11 Mins 8 HSPU RX+ STRICT HSPU 8 Deadlift 225/155 8 lateral burpee over bar