Warm-up: Ring Dips (5, 10, or 15) Work on dip technique and strength. Depending on ability build up to a set of 5, 10, or 15. Weightlifting: Front Squat 5×5 @ 75%+ Front Squats WOD: E4MOM 500 meter row 10 deadlift 155/205 5 ring dips

Warm-up: Shoulder and hip mobility Weightlifting: Hang Snatch 6 x 2 @ 70%+ Hang Snatch WOD: For Time 800 meter run 50 Push Ups 50 Weighted Sit Ups (45/25) 800 meter run

Capacity: Row 5x250M row, 1:1 rest Weightlifting: Press Complex 5 x 2 Strict Press + 2 Push Press @ 75-85% WOD: 5 Rounds for Time 10 Thrusters 65/95 15 KBS 35/53

Warm-up: Tabata Double-Unders (Tabata) Weightlifting: Back Squat (3 x 3 @ 80-90%) WOD: EMOM for 20 Minutes of Even: 30 Double Unders Odd:10 OHS 55/75

Hotshots 19 (For Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Scaling:  This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes. Intermediate Option 6 rounds for time of: 30 squats 19 power cleans…

EMOM: Pull Ups 5 min EMOM 50% max Pull Ups from 7/31 max 12 reps Weightlifting: Overhead Squat (5×5 @ 65%+) Every :90 sec 5×5 @ 65%+ WOD: 10 min AMRAP 10 Dead Lifts 95/135 10 Front Squats 10 Burpees

Weightlifting: Hang Clean (6 x 2 70%+) 6×2 @ 70%+ 12 Min EMOM Even: Clean Odd: HSPU practice or 4-7 reps WOD: 21-15-9 Power Clean 95/135 Hand Stand Push Up RX+ Strict HSPU

Weightlifting: Jerk Complex (5 x 3+2 65-75%) 10 Min EMOM Even: Jerk complex (3 push jerk + 2 split jerk) Odd: Seated box jumps 3-5 WOD: 4 RFT 10 KB Snatch (5 ea arm) 35/52 10 KB O.H. Lunges R 10 KB Snatch (5 ea arm) 10 KB O.H. Lunges L 10 Pull Ups 12…

Warm-up: Double-Unders (Tabata) Weightlifting: Back Squat (3 x 3 70-80%) Spend 10 min to warm up to 70-80%. Then, 6 Min E2MOM WOD: AMRAP 15 2 Rope Climb 30 Double Unders 600 M Run