Skill Work: Pistols EMOM 6 mins 30 seconds of alternating pistols/ 20 Seconds of HS hold all in same minute Weightlifting: Defecit Snatch Grip Deadlift E2MOM 12 minutes 4 defecit SGDL on plate 45lb plate at 80% of max snatch *No touch and go! Reset the bar at the bottom after every rep WOD: For…

Gymnastics: Bar Muscle-ups EMOM 6 minutes 3 burpee bar muscle ups Weightlifting: Push Press + Split Jerk E2MOM 14 Mins 2 push press + 1 split jerk at 85% of best push press WOD: AMRAP 12 minutes 3-6-9-12.. Wall balls 20/14 Chest to Bar pull ups Jumping Lunges

Warm-up: Tabata Burpees (8 rounds) Weightlifting:Overhead Squat E2MOM 16 Mins 2 OHS at 85% of your 1 RM WOD: (AMRAP – Reps) 4 Rounds of 1 minute at each station: Row for calories or calories on the air assault bike Burpee Box Jumps 24/20 Overhead squat 75/55 lb Double unders Rest Score is total reps…

Plyometric Accessary: Seated Box Jumps EMOM 6 minutes 5 Seated Box Jumps Weightlifting: Back Squat E2MOM 12 minutes 5 back squats at 75% of 1 RM WOD: “Rahoi” 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95/65lbs 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of…

Skill Work: Weighted Pull-ups EMOM 6 minutes Strict Pull ups multiples of 2 2 strict pull ups the first minute 4 the 2nd minute 6 the 3rd minute 8 the 4th minute 10 the 5th minute 12 the 6th minute *RX+* 3 the first minute 6 the 2nd minute 9 the 3rd minute 12 the…

Gymnastics: Muscle-ups EMOM 6 minutes 1 ring muscle up plus 3 dips Weightlifting: Defecit Snatch Grip Deadlift E2MOM 14 minutes 4 defecit on 45lb plate SGDL @ 75% snatch WOD: AMRAP in 11 Minutes 100 meter uneven farmers carry m:32/24, f:24/16 kg 50 Double unders 5 Deadlifts 225/155

Skill Work: EMOM 6 minutes (alternating) 30 seconds of L-Sit hold 30 seconds Hand Stand hold Weightlifting: Push Press + Split Jerk E2MOM 12 minutes 3 Push Press + 1 Split Jerk at 80% of best Push Press WOD: Athletes choice of WOD A, B or C A: 20 Minute Row for Distance In 20…

Skill Work: EMOM 6 minutes 4 Toes to Bar plus 3 chest to Bar Pull Ups Weightlifting: Overhead Squat E2MOM 14 minutes 3 OHS at 75% of your 1 RM WOD: 12-9-6-3** -Power Snatch 135/95 lb -Front Squat 135/95 lb **40 lateral Bar Hops after every round *Cap 20 minutes*

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Squat E2MOM 14 Mins 5 back squats at 65% of 1 RM WOD: For time, CAP: 22 MINS 800m Run then 4 rounds of: 20 Wall ball 20/14 lb 10/9 10 hang power snatch 95/65 l then 800m Run