15 Minute EMOM Min 1: 10 Box Jump Overs 20/24 Min 2: 15 Ball Slams 20/30 Min 3: 10 Pull Ups Min 4: 50M Farmers Carry, Mixed Weights Min 5: Rest WOD: For Time 1 mile run Then: 100 Wall Balls 14/20 EMOM 3 Burpees

Weightlifting: Deadlift (7, 5, 3, 2) Start @ 60%, then add weight each round, i.e. 10#. EMOM of the Day WOD: 4 Rounds for Time 250 Meter Row 15 Russian KB Swings 54/72 20 Air Squats

Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives *Max 15 reps each min Weightlifting: Power Snatch (5 x 1+3) E2MOM 5×1 Power Snatch + 3 Snatch Balance Pendlay Rows 5×5 *For a scaled option substitute OHS WOD: For time 21 Power Snatches 55/75 42…

Warm-up: 10×100 M Sprints :30 rest Weightlifting: Back Squat (3 x 5) 3 x E2MOM 5 Back squats 80% WOD: 12 Min AMRAP 2 Rope Climbs 7 Power Cleans 95/135 14 T2B RX+ 135/185

Warm-up: 5 Min EMOM 5-10 HSPU *if possible add 1-3 reps to LW *Sub Wall Walks or 2 negatives *Max 15 reps each min Weightlifting: Front Squat (3 x 10) 3×10 @ 5-10# heavier than last week (65%) WOD: AMRAP in 12 Minutes of 10 Ball Slams 20/30 10 Burpees 100 Meter Run with Slam…

Metcon Scale: 50 pull ups for time E2MOM 100 Meter Row RX: 75 pull ups for time E2MOM 100 Meter Row RX+:100 pull ups for time EMOM 100 Meter Row WOD: 4 Rounds for Time 30 Double Under 20 Weighted Sit Ups 10 Dumb Bell Front Lunges 25/45 *Use DB for Sit Ups

Warm-up: 4×400 M Row :45 sec rest Weightlifting: Overhead Squat (5 X 3) 5 X EMOM 3 @ 65% WOD: For Time 21-15-9 Thrusters 65/95 Weighted Box Step Ups *35/50 DB

Warm-up: Tabata 4 Rds :30 sec hollow rocks 4 Rds :30 sec superman Weightlifting: Clean and Press Complex (5×1 Power Clean + 4 Press) 5×1 Power Clean + 4 Press 60%+ *Use press max WOD: AMRAP 10 Minutes 5 Power Cleans 135/205 10 T2B Intermediate – 105/165 Beginner – 65/95

Weightlifting: Back Squat (3 x 6) 3 x E2MOM Back Squat 3×6 @75% WOD: 5 Rounds for Time – CAP 15 Minutes 12 Front Squat 95/135 12 S2OH 12 OHS 12 Bar Facing Burpees

Weightlifting: Front Squat (3 x 10) 3 x E2MOM 3×10 @ 5-10# heavier than last week (62.5%) WOD: 18 Minutes EMOM Minute 1: 10 KBS 53/70 Minute 2: 10 Dips Minute 3: T2B