Skill Work Weighted Pull-ups (EMOM 6 mins 4 Weighted Pull ups) Weightlifting Deadlift (E2MOM 10 Mins 3 Deadlifts at 85% of 1 RM ) Metcon (AMRAP – Rounds and Reps) AMRAP 11 Mins of 30 Double Unders 3 Bar Muscle ups 400 meter run

Skill Work: Strict Toes-To-Bar (EMOM 6 mins, max STRICT T2B) Weightlifting: Shoulder Press (E2MOM 10 Mins 3 Strict Press at 85% of 1 RM ) Metcon (For Time):5 rounds of 21 Wall Ball Shots – 20/14lb to 10/9′ 7 Burpees Today’s workout is a classic couplet.  The rep numbers are fairly low for both movements…

Skill Work: Tabata L-Sit hold Weightlifting: Front Squat (E2MOM 10 Mins 3 Front Squats at 85% of 1 RM ) Metcon (Time Cap 20 minutes): 800 Meter Run 30 Snatches (155/105) 400 Meter Run The weight is bumped up a bit today so add 5 or 10 pounds to what you might normally choose for…

Skill Work Max Handstand Hold: Time Cap 6 mins Against the wall or free standing We are looking to establish a MAX handstand hold, something we will track going forward. Weightlifting Back Squat (E2MOM 12 MINS 4 BS @ 80% of your 1 RM) We will be performing 6 sets of 4 at 80% .…

Skill Work Max Plank Hold, time cap 7 mins This is something we have in the wall of records so push your core to the limit here! Weightlifting Squat Clean and Jerk (E3MOM 12 MINS, 3 SQUAT CLEANS + 1 Jerk @75-85% CNJ) We will perform 3 squat cleans and on the third clean we…

Skill Work Toes-To-Bar (5 Minutes to ESTABLISH MAX UNBROKEN TOES TO BAR) Weightlifting Deadlift (E2MOM 12 MINS 4 deadlift at 80% of 1 rep max) Every 2 minutes for 12 mins 4 deadlifts Metcon For time: (Time Cap: 15 mins) 50-40-30-20-10 Double Unders 25-20-15-10-5 Dumb Bell Power Clean 50/35 Rx The dumb bell power clean…

Skill Work Pull-ups: 5 Minutes to estabishlish a Max Unbroke Kipping Pullups This is something you can look to try to get on the wall of records! Weightlifting Shoulder Press (E2MOM 12 mins 4 Strict press at 80% of 1rm  press ) Be conservative with you strict press percentage here at exactly 80% we have…

Skill Work Tabata Wall Facing Squats Weightlifting Front Squat (E2MOM 12 Mins 4 Front Squats at 80% of 1 RM ) 6X4 at 80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 3,6,9… Power Snatch 95/65 Burpee box jump overs Rx+: 135/95 Power Snatch  

EMOM: 10 minutes Uneven Kettlebell walk across floor Male: 24/32 KG Female 16/24 KG One set equals starting from the rower end of the floor back to the rowers WOD: Option A OR B Wods (not both) A: School Boy AMRAP: 20 minutes 5 Body weight deadlifts 1 Rope climb *OR* B: School Boy V2…

Tabata: Hollow body and Superman holds *alternating* E2MOM: 12 minutes 5 Front squats at 70-75% of 1 rm For Time: 800 Meter Run 20 burpee pull ups 600 Meter Run 15 burpee pull ups 400 Meter Run 10 burpee pull ups *Cap: 23 minutes