Category: WOD and NEWS

EMOM 10 mins 10 -15 Wall balls, 10-15 burpees Split jerk 1-1-1-1-1 For time: 100 Air Squats 100 Russian KB Swings 35/53 100 AB Mat Sit ups 100 Double unders TIME CAP: 18 MINS

“EMOM 10 mins [Odd] :30s Double Unders [Even] :30s Seconds of L-Sit” EMOM 12 Mins 2 Back Squats with a pause at the bottom for at least 3 seconds Three rounds for time: 21 wall balls 15 toes to bar 9 HSPU

Tabata Over head squats with bare barbell EMOM 10 Mins: 1 Snatch pull plus 1 Hang Snatch AMRAP 12 Mins 5 Powersnatch 135/95 10 DL 135/95 400 M Run

Tabata Ring dips Front Squat 4-4-4-4-4 For time: 25 burpees 1000 M row 50 AB Mat sit-ups 750 m Row 40 AB mat sit-ups 500 m row 30 AB mat sit-ups 250 m row 20 ab mat sit-ups 25 burpees TIME CAP: 20 MINS

5 Rounds of 30 second Hand Stand Hold 30 second rest EMOM 12 Minutes 3 Deadlifts at roughly 75-80% of your 1 RM, alternate with 2 Bar Muscle up (Scale: 4 kipping swings and 2 close arm push ups) AMRAP 10 mins 5 Hang Power Clean 135/95, 10 pull ups 200 m RUN

TABATA Two arm kettlebell front rack walking lunges Rx: 24/16 kgs EMOM 12 Mins 1 Squat Clean at 80-85% of your 1 rep max clean 21-15-9-6-3 Thruster at 95 lbs/65 lbs Lateral Burpee over bar

Tabata AB mat sit ups Thruster 3-3-3-3-3 5 rounds: 3 Minutes of 4 Thruster 65/45 lb 6 Hang Power Cleans 65/45 lb 8 Sumo-deadlift High Pull 65/45 lb 1 Minute rest

EMOM 10 mins 5 Wall Balls + Straight set of toes to bar that is sustainable (same minute) EMOM 8 Mins 3 Snatch Grip Deadlifts + 5 lateral burpee over bar 3 Rounds for time: 400 m run 21 pull ups 12 Overhead Squats Rx : 95/65 Rx+: 115/85

Tabata Hollow Rock & Superman holds EMOM 12 Mins 1 Squat Clean plus 2 Front Squats For Time: 21-15-9 Deadlift 225/155 Box Jumps 24/20″

EMOM 10 Mins Max Set HSPU, accumulate 30 seconds L sit hold on bar or parallette Power Clean 1-1-1-1-1 For time: 10-16-22 Power Clean 115/85 American Kettle Bell Swings 32/24 kg