Warm-up: Tabata Air Squat Bottom Holds 20 seconds of air squats then 10 seconds at the active bottom hold Weightlifting: Back Squat (2-2-2-2-2) Establish a new 2 Rep Max of Back Squats WOD: AMRAP in 9 Minutes 15 Wall Balls 10 Burpees 5 Front Squats 155/105 * Front Squat – no rack

Skill Work: Tabata Handstand Push-ups or Handstand Walk Choose either hspu or walk for the tabata! Weightlifting: Thruster EMOM 10 mins 2 Thrusters from the floor at 75-80% WOD: AMRAP in 10 Minutes 10 left arm DB overhead walking lunge 50/35 lb 10 right arm DB push press 50/35 lb 20 air squat 10 right…

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…