Weightlifting: Power Clean + Thruster E2MOM 10 mins 1 PC + 2 Thrusters 80%. Power Clean from the floor then proceed with a thruster from the top of the power, look to explode out of the front squat! WOD (choose your WOD): Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you…

Plyometric Accessory: Seated box jumps EMOM 5 minutes of 5 seated box jumps Weightlifting: Deadlift E2MOM 10 MINS 6 Deadlifts at 70% of your 1 RM WOD: 4 Rounds For Time -CAP 20 Minutes 15 box jumps rx: 30/24 inches Run 400 meters

Warm up: Tabata Hand Stand Hold Skill Work: Tabata Handstand Walk Weightlifting: Snatch and Rope Climbs EMOM 12 minutes of: 1 Snatch on the even minute * 1-2 rope climbs on the odd minute * Work at 75-80% of your 1 rpm snatch WOD: For time 21-15-9 American Kettle Bell Swings 32/24 KG Overhead Squats…

Skill Work: Tabata V-Ups & Leg kickers Alternating Weightlifting:Shoulder Press E2MOM 12 Mins 6 Strict press as 65% of your max WOD: AMRAP 16 Minutes 3 Hang Power snatch 115/85 RX+ 155/105 6 pull ups RX+ chest to bar 9 push ups 12 air squats 15 calorie row RX+ air assault

Skill Work: Toes-To-Bar Tabata Toes to bar Weightlifting: Back Squat E3MOM 9 Mins 10 Back Squats at 72% of 1 RM WOD: For Time -CAP 14 Minutes 100 Wall Balls Rx: 20/14 Lbs, Rx+: 30/20 Lbs Lets see if we can get more intensity out a Karen type workout and also those who want to…

Skill Work: Weighted Pull-ups EMOM for 7 Minutes of 4 Weighted Pull ups Weightlifting: Snatch E2MOM 14 Mins 3 Squat Snatches @ 75% WOD: Choose A or B or C A: AMRAP in 10 Minutes 2-4-6-8-10-12 … Lunges with a 45/35 lb plate Toe-to-bar -or- B: DT -5 Rounds for time: 12 Deadlifts, 155# /…

Gymnastics: Muscle-ups EMOM 6 mins 1 ring muscle up 2 bar muscle up Weightlifting: Deadlift E2MOM 12 MINS 6 Deadlifts at 65% of your 1 RM WOD: AMRAP 12 minutes 10 thrusters 115/85 200 meter run RX+: 15 CALORIE ASSAULT BIKE

Skill Work: Tabata Kipping Pull Ups If you want to make it a little more challenging go ahead and do chest to bar, ask a coach about butterfly pull up progressions as well! Strength: EMOM 10 Minutes of 2 rope climbs on odd minute 4 HSPU on even minute RX+: STRICT HSPU/ LEGLESS ROPE CLIMBS…

Tabata: L-sit hold/ side plank alternating Weightlifting: Shoulder Press E2MOM 10 Mins 8 Strict press as 60% of your max WOD: With a 11 minute running clock: 10 Air Squats 5 Lateral Bar Hops 1 Power Clean 205/155 REST 1 minute, then: AMRAP 5 Mins 10 Deadlifts 205/145 10 lateral burpee over bar