EMOM 10 mins. alternating 1st min. 3 bar muscle ups 2nd min. 5 HSPU or 5 wall walks Dead lifts 6-6-6-6-6 Establish a 6 rep max touch and go DL. Look at your recent work outs in high rep ranges and try to match or beat those efforts. New lifters should keep the loads light…

Tabata double unders Back squat 4-4-4-4-4 Work up to a heavy 4 for the day WOD- Nancy 5 rounds for time 400m run 15 OH Squats 65/95

Tabata box jumps 20/24 Rx+ 24/30 EMOM 14 mins. alternating 1st min. 1 rope climb 2nd min. 1 clean 75-80% Warm up to clean sufficiently and focus on maintaining high elbows and upright position at the bottom of the clean. Rx+ aim for 2-3 rope climbs per min. WOD- The Chief Max rounds in 3…

Tabata calorie row Hang power clean 2-2-2-2-2 Work up to a heavy double for the day. A lot of people might not have a two rep max HPC so this is a great opportunity to set a two rep baseline PR WOD: 5X500m row sprints. Your score will be the slowest of the 5 sprints.…

Tabata wall balls EMOM 10 mins. 1 C&J at 80-85% work on consistent technique on the catch of the clean and really keeping the elbows up. We are looking to increase work capacity at a high percentage of your max clean and jerk. AMRAP 15 mins. 20 push-ups 10 deadlifts 155/225 200m run

Tabata toes to bar (T2B) E2MOM 12 mins. 1 power snatch plus 1 OHS at 70-80% For time: 21-15-9 Calorie row OHS 65/95 Rx 75/115 Rx plus

Tabata strict pull-ups Front squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat. Front squats require a good amount of midline stability as well as mobility in the ankle, hip and shoulders, so think a lot about positions as you practice. Your chest and torso should remain upright and the weight of…

EMOM 10 mins. 1st min. max handstand walk or hold 2nd min. max rep bar muscle up or close grip pull-up EMOM 12 mins. 1DL at 85-90% plus 4 burpees For time: 50 double unders 40 wall balls 14/20 30 burpees 20 alternating KB snatch 35/53 10 chest to bar pull-ups