Skill Work: Double-Unders Use 5-6 minutes to work up to new unbroken Double Under PR Weightlifting: Bear Complex EMOM 10 Mins 1 Bear Complex at 50-65% of your PR. Here is an opportunity for more practice of this complex, we are going lighter here to work on the transitions of the complex especially the back…

Skill Work: Handstand Push-ups EMOM 7 mins: Straight Set of HSPU. Try to maintain this set for all 7 minutes Weightlifting: Back Squat E2MOM 10 Mins 1 Back Squat at 90% WOD: Fran (For Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Skill Work: Tabata Ring Dips Advanced Level: Muscle up into ring dip if you are able to! Weightlifting: Overhead Squat E2MOM 14 mins 1 Snatch Balance plus 4 Overhead Squat. Work at 80% of best OHS WOD: AMRAP 12 Mins 6 Lateral Burpees 9 Toes To Bar 12 Hang Power Snatch 75/55# **rx+ 115/85 36…

Core: Turkish Get Up EMOM 6 minutes of 3 Turkish Get Ups Weightlifting: Bear Complex E2MOM for 12 minutes of 1 Bear complex. A Bear Complex Movement consists of: Power Clean Front Squat Push Press Back Squat Second Push Press Start at 80% of your best bear complex, or 90% of your best push press…

Capacity: 500m Row For Time This is a 3 X 500 meter row. Your score is lowest of the three! Weightlifting: Deadlift E2MOM 12 mins 5 Deadlifts at 65% of your 1 rep max, alternate with 1 rope climb WOD: AMRAP in 10 Minutes 8 Toe to bar 100M Run 12 Push-ups

Gymnastics: Bar Muscle-ups EMOM 6 Mins 4 Bar Muscle Ups Weightlifting: Split Jerk E2MOM 10 mins 3 Jerks at 75% WOD: For Time -CAP 14 minutes 21-15-9 of HSPU Hang Power Cleans 135/95#

Skill Work: Weighted Pull-ups EMOM 6 mins 3 Weighted Pull ups Weightlifting: Power Snatch + Over Head Squat EMOM 8 mins 1 PS+ 2 OHS, work up starting @70%. We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: AMRAMP -CAP 20…

Warm-up: Tabata Air Squat Bottom Holds 20 seconds of air squats then 10 seconds at the active bottom hold Weightlifting: Back Squat (2-2-2-2-2) Establish a new 2 Rep Max of Back Squats WOD: AMRAP in 9 Minutes 15 Wall Balls 10 Burpees 5 Front Squats 155/105 * Front Squat – no rack