Warm-up: Alternating Tabata V Ups Hollow Rocks Weightlifting: Back Squat (3 x 3 @ 90 – 95%) 3 x E2MOM 3 Back Squats @ 90-95% *Go lighter if necessary WOD: 16 Minute EMOM Min 1: 10-15 KBS 35/52 Min 2: 10-15 KBx1 OH Lunge Min 3: 8/10 Cal Row Min 4 :Rest

Warm-up: 10 Min to work on Ring Muscle Up progression Weightlifting Paused Front Squat (5 x 5 @ 70%+) 5 x E2MOM 5 @70%+ *3 sec pause at the bottom starting at 70%, adding weight as necessary WOD: CrossFit Games Open 13.3 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups…

Warm-up: Rope Climb 10 min to work on rope climb technique Weightlifting: Clean and Jerk (5 x 1 Hang Clean + 1 Clean + 1 Jerk @ 75%+) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Jerk starting at 75% and adding weight as necessary WOD: 3 Rounds for Time 3 Rope…

Warm-up: 3 Rounds 10 Hollow Rocks 10 V Ups Weightlifting: Back Squat (5 x 5) 5 x E2MOM 5 Backs Squats @ 85% WOD:  15-21-27 OHS 75/95 T2B RX+ 95/135

Weightlifting: Overhead Squat (5 x 3 @ 60% +) 5 x Every :90 3 Overhead Squats, starting at 60% and adding weight as necessary WOD: Snatch/Double Unders 20 Min EMOM Odd: 30 Double Unders Even: 2 Snatches (until only a single is the option, then work up to a new 1RM) *Start at 60% add…

Double WOD Day WOD 1: 7 Rounds for reps 7 x E3MOM 5 DL @ 70% 7 Burpees Over Bar 100 M Sprint If possible add 5-10# each round. – Then – WOD 2: 12 Min AMRAP 6 OHS 105/155 12 Box Jumps 20/24 25 Pull Ups 50 Cal Row RX+ C2B Pull Ups Box…

Warm-up: Strict Toes-To-Bar (3-5) 5 x EMOM 3-5 Strict Toes to Bar Weightlifting: Bench Press (5 x 3 @ 60%+) 5 x EMOM 3 Bench press starting at 60%, can add weight each round WOD: 3 Rounds For Time 10 S2OH 95/135 10 T2B 100M Sprint

Warm-up: Turkish Get Up (5 Each Side) Light to moderate weight Strength: Back Squat (6 x 4 @ 80%) 6 x E2MOM 4 Back Squats at 80% WOD: For Time 21-15-9 DBx2 Hang Cleans 25/40 Burpees Rx+ 35/50