Category: WOD

Warm Up: 3 Rounds 5 Kang Squats 25 Foot Broad Jump Weightlifting: 6xE2MOM Clean 3 Position Clean @50% WOD: 10 Minute AMRAP 10 Pull Ups 15 Box Jumps 20 Alt DB Snatch 35/50

Capacity: 5x500m Row Rest 1 minute WOD: 6xE2MOM Deadlift 3 Deadlifts @ 50%+5# 5R/5L Bent over DB Row

Strength: Back Squat 5xE4MOM 10 Rep Back Squat @ 105/155 10 Wall Balls 14/20 200m Run WOD: 3 RFT 20 American KBS 35/50 500m Row *Back Squat From Rack

Skill Work: 3 Rounds of 6 Beat Swings 3 Inch Worms 15 Air Squats Weightlifting: Snatch 6E2MOM 3 Position Snatch @ 50% WOD: 12 Min AMRAP 20 Cal Row 15 T2B 10 Burpees

Weightlifting: Front Squat 5xE2MOM Min 1: Max Front Squat 115/195 Min 2: Rest WOD: Elizabeth (For Time) 21-15-9 Clean, 135# / 95# Ring Dips

Strength: Dips 5xE5MOM *Max set each round *Once you break you are done Weightlifting: Deadlift 5xE2MOM Min 1: Max Deadlift 155/225 Min 2: Rest Metcon (Distance) 20 Min Row

Weightlifting: Snatch 5xE2MOM Min 1: Max Snatch 75/105 Min 2: Rest WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Strength: Pull-ups 5xE5MOM Strict Pull Ups *Max set each round *Once you break you are done Weightlifting: Back Squat 5xE2MOM Min 1: Max Back Squats 125/185 Min 2: Rest WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups RX + double unders GHD sit ups Do not attempt if you are not used to GHD sit ups

Tabata DU Weightlifting: Clean 5xE2MOM Min 1: Max Cleans 95/135 Min 2: Rest WOD: For Time 21-15-9 Bar Facing Burpees Deadlift 155/225

5 Min AMRAP Devils Press Back Squat 6xE2MOM 6×5 @ 5RM 70% +5-10lbs WOD: 4 RFT 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use 1 DB