Skill & Strength: Handstand push ups & Pistols EMOM 6 minutes 2 Handstand push ups + 4 alternating pistols Weightlifting: Bench Press E2MOM 10 minutes of 4 Bench press at 75% of 1RM BP WOD: 5 Rounds for time: *Cap 15 minutes* 5 Front Squats 105/155 10 Toes to Bar 15 Lateral bar over burpees

Strength: Pull ups EMOM 7 minutes 3 strict pull ups, 4 chin ups Strength: Overhead Squat E2MOM 10 minutes 4 OHS at 75% of 1RM OHS WOD: AMRAP 10 minutes 10 Deadlift 125/185lbs 20 Air Squats 100 meter run

Strength: Back Squat E2MOM for 12 minutes -3 Paused Squats at 65% of 1rm back squat (2 count pause) WOD: “Jeremy” 3 Rounds for time: 21-15-9 Overhead Squats 65/95lbs Burpees The workout know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same name was…

Skill Work: Muscle-Ups EMOM for 6 minutes 1 Ring MU + 2 Bar MU Weightlifting: Bear Complex E2MOM for 12 minutes complete 1 Bear Complex at 65%-75% of 1RM Clean & Jerk Bear Complex Cycle: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WOD: AMRAP 20 minutes 15…

Skill Work: Tire Flip 10 minutes clock -Tire Flip practice or 20 Tire Flips for time Strength: Deadlift E2MOM for 10 minutes 5 Deadlifts @ 50-60% WOD:* Timecap: 20 minutes* For Time 100-80-60-40-20 Double Unders 50-40-30-20-10 Calorie Row

Skill Work: Pistols & Handstand Push Ups EMOM for 8 minutes Odd Minute: 8 Alternating Pistols Even Minute: 4 Handstand Push ups Strength: Bench Press E2MOM for 10 minutes 5 Bench press at 70% of 1RM bench press WOD: *Time Cap: 20 minutes* 3 Rounds for time: 21 Wall Balls 14/20lbs 15 Pull Ups 9…

STRENGTH: Strict Pull Ups EMOM for 6 minutes -3 strict pull ups or 3 weighted pull ups STRENGTH: Overhead Squat E2MOM for 12 minutes -5 OHS @ 65-70% of 1RM WOD: *Time cap 16 minutes* 21-15-9 Squat Clean Thruster  (Cluster) 65/95 Burpee pull ups

STRENGTH: Back Squat: E3MOM 15 minutes 1 Back Squat starting at 90% of 1RM -increase weight each set WOD: “Barraza” 18 Minute AMRAP of: 200m Run 9 Deadlifts 275#/185# 6 Burpee Bar Muscle-ups In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based…

STRENGTH: Snatch: E3MOM 12 minutes of 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats starting at 65% of 1RM Snatch WOD: AMRAP: 20 minutes 10 Pull ups 20 Push ups 30 Air Squats 400 Meter run Rx+: Weighted vest 20/14 LBS

STRENGTH: Deadlift: E3MOM 15 minutes starting at 90%, increase weight each set WOD: 7 Rounds for time: 21 Sit-ups 7 Left Arm Dumbbell Snatches 50/35lb 7 Right Arm Dumbbell Snatches 50/35lb Time Cap: 16 mins