Skill Work: Toes to Bar Max toes to bar in 1 minute without coming off the bar Weightlifting: Power Snatch E2MOM 12 minutes, work up a new 1 RM PS 1-1-1-1-1-1 By power we mean catching the lift above parallel as you lock out the lift and come up with it! Really look to minimize…

Gymnastics: Unbroken Pull Ups With a 6 min clock take the time to work up to a max unbroken kipping pull ups without coming off the bar Weightlifting: Front Squat E3MOM 15 mins 1-1-1-1-1-1 Front Squat. Work up a strong effort 1 Rep Max Front Squat, start at 85% of your 1 rep max WOD:…

Skill Work: Dumbbell Snatches 30 Alternating dumbbell snatches for time – 50/35 LBS Weightlifting: Clean and Jerk E3MOM 15 minutes of CNJ 1-1-1-1-1 Today we’re going heavy and working up to a strong effort Clean and Jerk. If you are new to the lift start by catching the bar in the power position and slowly…

Capacity: 30 Cal Assault Bike for time. This is an all out sprint for time! Weightlifting: Split Jerk E2MOM 10 mins Split Jerk Doubles at 85-90% of 1 rep max. Look to push the weight from last week, really try to keep your weight centered in the middle of your foot during the dip and…

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups. Use a heavier weight than usual for these set of tiples on the weighted pull up! Weightlifting: Squat Clean E2MOM 12 mins, Squat Clean triples work up to 3 Rep Max. Start at 80% of your 1 rep max. Work up a new three…

Core: Tabata Alternating Strict Toes to Bar or Knees to Elbows L-Sit Hold Weightlifting: Front Squat E2MOM 12 minutes 1 Front Squat at 90-93% of your 1 rep max front squat WOD: AMRAP 10 minutes 1-2-3-4-5… 1 Wall Ball 20/14# 1 Burpee 2 Wall Balls 20/14# 2 Burpees 3 Wall Balls 20/14# 3 Burpees and…

Skill Work: Muscle-ups EMOM 6 mins: 1 Ring Muscle Up + 2 Bar Muscle ups, or 3 Bar Muscle Ups if you don’t have your Ring Muscle Ups. Weightlifting: Deadlift E2MOM 12 Mins 2 Deadlifts at 85% of your 1 rep max. Alternate with 1 rope climb, rx+ 2 rope climbs WOD: For Time –…

Gymnastics: Tabata Hand Stand Hold either free standing or against the wall Weightlifting: Snatch + Overhead Squat E2MOM 12 minutes of 1 Squat Snatch + 1 Overhead Squat. Work at 85-90% of 1 rep max. Look to push the weight on this complex. WOD: AMRAP in 15 Minutes 20 Dumbbell goblet box step ups 50/35…