Core: Tabata Alternating left/right Side Plank Weightlifting: Front Squat (1-1-1-1-1-1-1) 1 Lift Every 90 SEC Establish a new A RM with the given time Metcon: Chipper for Time 50 Air Squat 40 Abmat Sit up 30 KB Swing (Russian) 53/35 20 Burpee 10 L-Arm KB Snatch 53/35 10 R-Arm KB Snatch 53/35 20 Burpee 30…

Gymnastics: Bar Muscle-ups (EMOM 6 mins 2 C2B PUs + 2 Bar muscle ups) Weightlifting: Push Jerk (E2MOM 12 Mins 4 push jerks at 75% of max) Metcon: 4 rounds for max distance: • 1 min: 5 Snatch 135/95# • 1 min: Max Row (meters) • 1 min: 5 Clean & Jerk 135/95# • 1…

Skill Work: Tabata Hand Stand Hold Handstand Walk (Tabata walks for distance) Weightlifting: Back Squat (E3MOM 15 Mins 4 Back Squats at 83% of 1 RM Metcon: For time: 10-1 Burpee Box Jumps 1-10 Toes to bar 30 Double Unders after Each Round Completed i.e 10 burpee box+ 1 t2b+30 dubs, then 9 and 2…

Skill Work: Tabata Wall Squats Weightlifting: Overhead Squat (2-2-2-2-2) E2MOM 10 Min Overhead Squat Establish a 2 RM Metcon: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#/65# 20 Min Time Cap

Skill Work: Ring Dips (Tabata Ring Dips) Weightlifting: Bench Press (E3MOM 15 mins, 2 bench press reps @ 88% Metcon: AMRAP 11 Mins 8 HSPU RX+ STRICT HSPU 8 Deadlift 225/155 8 lateral burpee over bar

Capacity: EMOM 6 minutes of 10 Alternating DB Snatch 50#/35# 5 Burpees Weightlifting: Strict Press + Push Press Complex E2MOM 14 mins 3 Strict press + 3 Push Press @ 80% max strict press plus Push Press combination of X percentage of your MAX strict press WOD: Tumilson 8 Rounds For Time of: 200m Run…

Skill Work: Tabata Hollow Rock – then Tabata Superman Weightlifting: Romanian Deadlift E2MOM 14 minutes of 5 RDLS at 40-45% of your 1 rep max Deadlift WOD: AMRAP in 20 Minutes 50 Calorie Row 35 Wall ball shots 20/14 lb 10/9′ rx+ 30/30 lbs 20 Power Clean 135/95 lb Today’s workout is a long duration…

Skill Work: Tabata Burpee Box Jumps (AMRAP – Reps) Tabata Burpee Box Jumps 24/20″ rx+: 30″/24″. Your score will be total reps across all 8 rounds Weightlifting: Back Squat E2MOM 16 Mins 4 Back Squats at 75% of 1 rep max WOD: 4 rounds for max reps: 1 minute Power Snatches 115/75# rx+155/105 1 minute…

Skill Work: Tabata L-Sit Pull-ups Weightlifting: Power Snatch + OHS (EMOM 10 mins 1 Power Snatch + 1 OHS at 70%). We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: For time, CAP 21 minutes. With a running clock complete: 15-12-9…

Skill Work: Pistols EMOM 6 mins 5 Alternating pistols one each leg. Use a kettle bell as a counter balance if you are still progressing on this skill. Weightlifting: Bench Press E2MOM 12 mins 3 Bench press at 85% of 1 rep max WOD: Rankel – 20-Minute AMRAP of: 6 Deadlifts, 225#/155# 7 Burpee Pull-ups…