Category: WOD

E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Push Press @ 65% of your 1 RM For Time: 2 Rounds 800m Run 100 Ab Mat Sit Ups 50 Jumping Air Squats

EMOM: 10 Minute Complex 1 Squat Clean + 1 Front Squat + 1 Push Jerk (equals 1 complete complex) @ 50-55% of 1 RM Front Squat For Time: 21-15-9 Deadlift 225/155 Rx Pull Ups

Tabata Pull Ups -Rx+ Chest to Bar pull ups Score is the lowest round out of all eight E2MOM (every 2 minutes on the minute) 10 Minutes: 5 Bench Press @ 65% of 1RM AMRAP: 12 Minutes 8 Burpees 16 Alernating Kettlebell Snatch Rx: 35/53lbs Rx+: 53/70lbs 32 Double Unders

E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Back Squats @65-70 of 1RM AMRAP: 14 Minutes 21 Calorie Row 15 Over Head Squats 65/95 Rx 9 Toes to Bar

EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar

Skill work: Muscle-ups: max consecutive effort For time: 1000 Meter Row and then… 17 Goblet squats 24/16 Kg 17 Toes to bar 17 Russian KB swings 24/16 Kg 17 Burpee pull up 17 Box jumps and then… finish with 1,000 meter row Time Cap: 20:17

Tabata Burpees Squat Clean: 3-3-3-3-3 AMRAP: 14 Minutes 400m run 5 Deadlifts Rx: 225/155 Rx+: 275/ 185 10 wall balls 20/14 lbs 15 Push ups

Push Press: 1 Rep max For Time: 1 HSPU + 10 Power cleans  @ 95/135 2 HSPU + 9 Power cleans 3 HSPU + 8 Power cleans 4 HSPU + 7 Power cleans 5 HSPU + 6 Power cleans 6 HSPU + 5 Power cleans 7 HSPU + 4 Power cleans 8 HSPU + 3…

Skill Work: 1. Snatch push Press 2. Overhead squat 3. Heaving snatch balance 4. Snatch balance without a dip 5. Snatch balance with a dip EMOM: 10 Minutes 3 Power snatch -start at 65% 1rm. Increase weight each set if desired. AMRAP: 10 Minutes 30 Double unders 15 Power snatches 55/75