Strength: Thirty second Front squat (3×5 @80%) 3 sets of front squats 15 seconds descent hit bottom for 1 second 15 second ascent Start light (ie barbell only) WOD: 50 Rounds For Time – In Teams of 2 50 rounds, I go you go 1 C2B 2 Push Up 3 Air Squat RX+ weight vest,…

Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3210 back squat* Starting ~50% of 1RM and work up WOD: 5 Rounds For Time 10 KB snatch Left 200m run 10 KB snatch right 250m Row Pick a weight so that the workout takes ~20 mins *Tempo back squat 3210: 3 seconds down, 1…

Weightlifting: Clean and Jerk (E2MOM x 6) 1 hang squat clean + 1 push press This is not a thruster, you must pause before the push press start at 65% and work up WOD: 2 Rounds AMRAP @ 4 minutes each round 4 min AMRAP 20 HSPU Max effort clean and jerk 1 min rest…

Strength: Shoulder Press (E2MOM x 6) 6×3 strict press Bent Over Row single arm row 3×5 heavy/manageable weight Left arm on one superset, then switch arms the next superset. A total of 3 sets per side will be completed WOD: 10 min AMRAP 15 push jerk 15 ring dip 30 double under ~50% of your…

Strength: 3 Sets of Thirty second Front squat 15 seconds descent hit bottom for 1 second 15 second ascent Start light (ie barbell only)   WOD: 15 minute AMRAP 15 S2OH 15 deadlift 15 box jump Pick weight you can move quickly and efficiently i.e. what weight would you do Grace or Isabel at?

Strength: Snatch + OHS E2MOM 12 Minutes of 1 SQUAT SNATCH + 1 OVER HEAD SQUAT Look to push the weight here on this complex WOD: For Time -CAP 20 Minutes 27-21-15-9-3 Overhead Squat TTB

Strength: Superset Suitcase Deadlift-Bent Over Row (E3MOM x 5) Suitecase deadlifts (5×5) Bent Over Row (5×10) WOD: 6 RFT 10 deadlift 10 squat burpee Pick weight you can do 10 deadlift unbroken

Strength: Back Squat (E2MOM x 5) 5 x 3 tempo 3030 back squat* Starting ~50% of 1RM and work up WOD: E3MOM x 4 500m row Max effort front squat Pick a weight to get >10 reps *Tempo back squat 3030: 3 seconds down, 0 second pause, 3 seconds up, 0 second pause at top.

Core warm up: 3 rounds 5 hollow rocks 5 tuck crunches 5 v-ups 5 sec hollow hold Weightlifting: Clean 12 mins to work to a heavy load of hang squat clean + power clean + jerk WOD: For Time 50-40-30-20-10 double unders 10-8-6-4-2 HSPU 5-4-3-2-1 power clean Heavy power clean ~75% of clean