WOD 1: 5xE2MOM 10 DL 155/205 2 Rope Climbs WOD 2: 15 Minute AMRAP 20 Back Squats 95/135 10 Ring Dips *add 5-10#s each round RX+ 15 Min AMRAP 20 Back Squats 95/135 10 Ring Muscle Ups *add 5-10#s each round

Warm-up: Alt Tabata Fist 4 Rounds DU Second 4 Rounds V Ups Weightlifting: Shoulder Press Strict Press+Push Press 6 x E2MOM 2 x 3+2 @ 70% 2 x 2+2 @ 75% 2 x 3+1 @ 80% WOD: 4 Rounds for Time 50 DU 30 WB 14/20 10 T2B RX+ 4 RFT 50 DU 30 WB…

Warm-up: Bent Over Row 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @80%+ WOD: For Time 400M Run 30 KB Snatch 35/50 (15R/15L) 20 KB OHS 30 KB Snatch 35/50 (15R/15L)…

Warm-up: Alt Tabata Beat Swings Hollow Rocks Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 10 Minute AMRAP 21 Front Squats 65/95 15 S2OH 9 Pull Ups RX+ 10 MIN AMRAP 21 Front Squats 95/135 15 S2OH 9 C2B

Warm-up: Seated DBx2 Press 3×10 Seated DB Press *Go up in weight each round *Start light and go up Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 80%+ WOD: 4 Rounds for Time 500M Row 15 HSPU RX+ 4 Rounds for Time 18/20 Cal Bike 15 Strict…

Warm-up: Pendlay Row (3×10) Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 75%+ WOD: For Time 18-15-12-9-6-3 Pull Ups Deadlifts 125/175 RX+ 18-15-12-9-6-3 C2B Pull Ups Deadlifts 155/205

WOD 1: 6 Rounds for weight 6xE2MOM 5 Front Squats @ 60% 15 Russian KBS 35/53 *Add 5-10# Each Round WOD 2: 3 Rounds For Time 100M Farmers Walk-Mixed Weight 20 Abmat sit ups 10 Lunges (use only one weight from farmers carry) *E2MOM 5 Burpees

Warm-up: Handstand Push-ups 5 Minute EMOM of 3-5 Strict HSPU *Use additional abmats if needed *Move to deficit if proficient at SHSPU Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @75%+ WOD: 3 Rounds For Time 21 Hang Power Cleans 95/135 15 HSPU 9 Front…

Warm-up: Tabata Strict Pull Ups Weight Lifting: Back Squat 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 10 Minute AMRAP 30 DU 3 Rope Climbs *Add 1 Rope Climb each round RX+ 10 Minute AMRAP 30 DU 3 Legless Rope Climbs *Add 1 Rope…

Warm-up: Alternating Tabata Superman Hold Hollow Hold *Both on floor Weightlifting: Overhead Squat 6 x E2MOM 2 x 5 @ 60% 2 x 4 @ 65% 2 x 3 @ 70% WOD: 15 Minute AMRAP 15 T2B 20 DBx1 OHS (10R/10L) 35/50 15 Box Jumps 20/24 *Work on getting through T2B quickly, even if it…