EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar

Skill work: Muscle-ups: max consecutive effort For time: 1000 Meter Row and then… 17 Goblet squats 24/16 Kg 17 Toes to bar 17 Russian KB swings 24/16 Kg 17 Burpee pull up 17 Box jumps and then… finish with 1,000 meter row Time Cap: 20:17

Tabata Burpees Squat Clean: 3-3-3-3-3 AMRAP: 14 Minutes 400m run 5 Deadlifts Rx: 225/155 Rx+: 275/ 185 10 wall balls 20/14 lbs 15 Push ups

Push Press: 1 Rep max For Time: 1 HSPU + 10 Power cleans  @ 95/135 2 HSPU + 9 Power cleans 3 HSPU + 8 Power cleans 4 HSPU + 7 Power cleans 5 HSPU + 6 Power cleans 6 HSPU + 5 Power cleans 7 HSPU + 4 Power cleans 8 HSPU + 3…

Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75

Tabata Wall Facing Squats Front Squat (1 Rep Max) For Time: Fran 21-15-9 Thrusters 65/95 Pull-ups

Weighted Pull-ups: 1-1-1-1-1 EMOM: 10 Minutes 2 Paused Back squat with 1 second hold at the bottom. *Increase weight with each attempt if possible AMRAP: 18 Minutes: Minute 1: 1 Wallball 14/20# + 1 KB swing (American) 24/32 kg Minute 2: 2 Wallball + 2 KB swing Minute 3: 3 Wallball + 3 KB swing…

AMRAP: 5 Minutes 10-20-30-40-50-60-… Double-Unders *Score here will be your top set of doubles in the chain Bench Press: 2-2-2-2-2 *Go for pesonal best two rep MAX AMRAP: 16 Minutes 800 meter run with 2 minute rest between runs *Your score will be the number of 800 meter rounds you complete with the rest

EMOM: 12 minutes Minute 1: 3 Deadlift at 65-70% 1rm Minute 2: 1 Rope climb For Time: 21-18-15-12-9-6-3 Deadlift 135/185# Goblet squat 24/32kg Time cap: 17 minutes

Warm-up Coaches choice or: 3 rounds: -10 burpees -10 walking lunges -10 mountain climbers EMOM 12 minutes: 1 Power Snatch + 1 OHS *65-70% of your best power snatch + 1 over head squat combo Metcon “Randy” For Time: 75 Power Snatches 55/75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and…