Strict pull up work 8×3 pause at the top. Focus on strict pull up strength. Hold your chin over the bar and control your descent (slow) for every rep. Scaled version, jump to the bar and holding at the top position as long as possible before slow controlled descent. WOD: Tabata deadlifts 105/155 1 minute…

EMOM 10 minutes 3 hang power cleans, work up a moderate weight and maintain consistent form and extension AMRAP in 8 minutes 10 Alternating Dumbell snatch pick weight 10 push ups

Tabata Air squats, keep track of total reps. Work on a max height box jump with a partner. For time: 25-20-15-10-5 Box Jumps 50-40-30-20-10 Ab Mat Sit ups

EMOM 10 minutes Rope climb 10 alternating pistols or 15 air squats Front Squats 5-5-5-5-5 Work up a strong 5 rep effort AMRAP in 10 minutes 10 Push press 115/75 lb 30 Double unders

Tabata Hand stand hold either free standing or on the wall. Dead Lift 3-3-3-3-3 Work up to a heavy triple for the day start with around 50% For time: Helen- 3RFT 400 m run 21 KB swings 12 pull ups

EMOM 10 minutes one power clean plus two push press pick a challenging weight Back squats 5-5-5-5-5 work up to a heavy set of 5 while maintaining good form. For time: 21-15-9 Calorie Row Thrusters 95/ 65 Rx

EMOM 10 Mins – 5 strict press For time: 100 Kettle bell swings At the top of each minute do 5 burpees. 53/35 Challenge weight 70/44

Muscle up Skill work and Pistol Skill work EMOM 10 Odd 5-10 Kipping swings Even 30 seconds plank hold 50-40-30-20-10 Double unders Squat Clean thruster (cluster)135/95 10-8-6-4-2