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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…

Warm-up: Bent Over Row (3 x 8-10) Weightlifting: Clean Clean (7 x 2 @ 65%) WOD: 5 Rounds for Time 50 DU 10 Snatches 55/75 *Rest 1 minute between each round

Weightlifting: Split Jerk Split Jerk (5 x 3 @ 70%) WOD: For Time 800 meter run -Then – 3 Rounds of: 15 WB 14/20 10 Toes to Bar 5 Clean and Jerk 95/135 -Then- 800 meter run

Warm-up: Pull Up Skills -Pull Up Practice and skill -Hollow to arch, then kipping pull up. no butterfly Weightlifting: Back Squat Back Squat (5 x 5 around 50-55%) WOD: Option 1: 3 Rounds for Time 500 M Row 3 Rounds of Mary 5 HSPU 10 Pistols 15 Pull Ups Option 2: 3 Rounds for Time…

Warm-up: Row 3 x 500m Row rest 1:1 Weightlifting:Snatch Snatch (7 x 2 @ 65%) WOD: 4 Rounds for Time 12 Alt SB Squat Snatch25/45 12 DB Lunges 12 Burpee Over DB *RX+ 35/55, OH Lunge instead of DB Lunge

Warm-up: For Quality, 3 rounds 10 Kang Squats 10 OH Plate Squats 10 Broad Jumps Weightlifting: Overhead Squat Overhead Squat (5 x 5@ 75%) WOD: For Time 21-18-15-12-9-6-3 Ring Dips OHS 75/115 RX start with 15 RX+ Start with 21

EMOM for 10 minutes Even: 15-20 Hollow Rocks Odd: 15-20 Superman Weightlifting: Snatch Snatch (10 EMOM 3 snatches 75%) WOD: Jackie (For Time) 1000m Row 50 Thrusters, 45# 30 Pull-ups

Warm-up: Split Jerk Drills Weightlifting: Jerk Complex Jerk Complex (5 x 2 Push Jerk +2 Split Jerk 75-85%) WOD: Diane (For Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups