Warm-up: 4 x 250m row rest :30 between row sets Weightlifting: Cleans 5×3 @ 65% + of your 1 rep max WOD For Time – CAP 15 Minutes 400m run, 12 hang snatches 300m run, 15 hang snatches 200m run, 18 hang snatches 100m run, 21 hang snatches 400, 300, 200, 100 run rx: 55/75,…

Skill Work: Hand Stand Push Ups EMOM for 6 Minutes of Handstand Pushups. Kipping is ok but work on your strict Handstand Pushups! Weightlifting: Press Complex 5 x 3+3 @ 65-75% WOD: 7 Minute AMRAP 7 Deadlift 155/205, 175/245 7 Hand Stand Push Ups or Strict Hand Stand Push Ups 7 Lateral Burpees

EMOM: Pull Ups Start without weight and add weight each round. 5,4,3,2,1 -OR- Start to remove weight if added. 1,2,3,4,5 Weightlifting: Back Squat 3×5 @ 65-75% WOD: For time – CAP 18 Minutes 60 cal row 50 wall balls 14/20 40 Toes to Bar 30 G2OH 55/75 20 Pull Ups

Warm-up: Snatch technique Weightlifting: Snatch 7 x 1 high pull +1 hang @ 60-70% WOD: 3 Rounds for Time 10 Alt DB Squat Cleans 35/50, 45/70 2 Rope Climbs Then 3 Rounds for Time 10 Dumbbell Front Lunges 10 Dumbbell Snatch to Overhead

Gymnastics: Toes to Bar + Chest to Bar + Bar Muscle Up Complex EMOM 6 minutes to complete two of the following Complex: 1 toes to bar 1 chest to bar 1 bar muscle up all in succession without coming off the bar! Weightlifting: Squat Snatch EMOM for 10 Minutes of 1 Squat snatch with…

Skill Work: Tabata Handstand Push Ups RX+: Tabata Strict Handstand Push Ups Weightlifting: Push Press ( E2MOM 12 mins 5 pp at 75% ) AMRAP in 12 Minutes 3 Push-up 6 Goblet Hold Box Step Ups 32/34 kg 9 Russian KB swings 32/24 kg

Capacity: Max Effort 500m Row for Time Weightlifting: Paused Front Squat E2MOM 12 mins 5 Paused (2 seconds) Front Squat @ 70-75% WOD: For Time – CAP 20 minutes 15-12-9-6-3 * Thruster 155/105 lb *200M Run after every round Heavy thrusters are on the menu today! Each round doesn’t need to be unbroken but we’re…

Skill Work: Push-ups Tabata Push Ups, score is lowest round Weightlifting: Bench Press E2MOM 12 mins 6 BP at 65% of your best WOD: AMRAP in 7 Minutes 50 Alternating dumbbell clean & jerks 50/35 lb 100 Double Unders Today’s workout is a short time priority couplet where each round has a high number of…