Deadlift: E3MOM for 12 minutes, 2 DL at 90% of 1rm WOD: “HEAVY HELEN” 3 Rounds for time: 400 meter run 21 KB swings 16/24 Kg Rx, 24/32 Kg Rx+ 12 Kipping pull ups, Rx+: 12 Chest to bar pull ups

Skill Work Peg Board and Kipping Ring Muscle up practice. Muscle-ups: work up to max set in 6 minutes Hang Snatch: E2MOM 10 minutes. Preform 2 hang squat snatch work at 75-80% 1rm squat snatch AMRAP: 8 minutes 3, 6, 9, 12, …* Clean and Jerk 95/135 lbs Rx, 105/155 lbs Rx+ With 10 toes…

Bench Press: E3MOM 12 Minutes 2 Reps @ 90% of 1 rm Four Rounds for time: 6 Hang Squat Clean 95/135 Rx 10 Rings Dips

2 Back Squat: E3MOM (Every 3 mins on the minute) 12 Minutes @ 90% 1RM BS AMRAP: 13 Minutes 30 Deadlifts Rx: 155/225 30 Wall-ball shots 14/20 30 Calorie row 30 Hand release push ups Rx+: Hand stand push ups

Weightlifting: EMOM for 12 minutes of 4×3 Push Press at 85% of your 1 RM Metcon:  AMRAP for 11 of Hang Power Snatch (Rx: 95/56 Rx+: 115/85 Rx) 30 Double Unders (Rx+: 40 Double Under) This is a couplet that will keep you moving the entire of the 11 min WOD. Relax your shoulders on…

Deadlift (EMOM 12 mins 3 Deadlifts at 85% of your 1 RM DL) Metcon : 5 Rounds for Time (cap 30 minutes) Run 400 Meter Row 500 Meters This is a bench mark WOD and all about consistency in your splits across the 400 m runs and the 500 rows. Push hard as always in…

Weightlifting: EMOM for 12 minutes at 90% of your 1 rep max 1 Power Clean then 1 Hang Squat Clean Metcon: 5 Rounds for time 30 Air Squats 15 Toes to Bar  

Weightlifting: EMOM for 10 Mins:  3 bench press at 80% of 1 RM Max Metcon: CrossFit Games Open 13.2 -10 Min AMRAP 5 Shoulder to Overhead 115/75 10 Deadlifts 115/ 75. 15 Box Jumps 24″/20″ Today we are tackling an Open workout from 2013. Do not base your weight choice on how the deadlift feels,…

Strength: EMOM 12 Minutes of 3 Back Squats at 85% of your 1 RM Max. WOD: Four Rounds for time: 5 Squat Snatch, 5 Thrusters 5 Bar Facing Burpees 65/85 Rx. 85/115 Rx+ 14 Minute Cap