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

Some of the brave men and women who tackled the 31 Heros Wod.

Tabata Russian Twists,score is lowest reps performed in any of the rounds Push Jerk 2-2-2-2-2 Work up to a heavy double for the day For time: Rx Plus try Legless 21 Thrusters 65/95 3 rope climbs 15 Thrusters 2 rope climbs 9 Thrusters 1 rope climb

EMOM 10 minutes 1st minute 10 wall balls 2nd minute 10- 15 Burpees Full Snatch 1-1-1-1-1 Work up to a heavy single for the day AMRAP 15 Minutes 5 Box jumps 10 toes to bar 400 meter run

Tabata hand stand hold, free standing or against the wall. Squat Clean 3-3-3-3-3 Work up a heavy triple for the day AMRAP IN 10 minutes 20 calorie 3 HSPU

Tabata Pistols or pistol subs, Score is lowest round, try pistol decension from the box it is a great way to develop full range of motion OHS 5-5-5-5-5 Work on getting a good lockout overhead and depth with the OHS For time: 21-15-9 Push ups Kettlebell s wings 44/70 AB mat sit ups

Bring Sally Up with Air Squats EMOM 15 Minutes 1 Paused Back squat at 80-85% 3 seconds AMRAP 7 Minutes 10 Power Snatch 75/55 Rx 3 Bar Muscle ups Sub 5 pull ups and 5 push ups

EMOM 10 minutes: First minute :30 bottom squat hold Second minute 10 push ups Strength power snatch 3-3-3-3-3 work up to a challenging triple for the day AMRAP in 10 minutes: 30 double unders 10 kettle bell snatches 35/53