Gymnastics: T2B + C2B + BMU Complex EMOM 6 Minutes 2 sets of 1 Toes to Bar + 1 Chest to Bar + 1 BMU without coming off the bar! Weightlifting: Romanian Deadlift & Rope Climbs E2MOM 10 Minutes Odd Minute: 5 Romanian Deadlifts at 75% of 1 RM Deadlift Even Minute: 1 rope climb…

Skill Work: EMOM 6 Minutes 5 Seated box jumps Weightlifting: Snatch Grip Push Press E2MOM 10 minutess 2 Snatch Grip PP at 90% of snatch We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…

Skill Work: EMOM 6 Minutes 30 Double Unders 5 Ring Dips Weightlifting: Back Squat E2MOM 10 Minutes 2 Back Squats at 85% of 1rm WOD: 5 Rounds of 3 Minutes on 1 minute off 3 Hang Power Cleans 185/135 lb 6 One arm dumbbell shoulder to overhead 50/35 lb 9 Lateral Burpee over bar Today’s…

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Rack Lunge E2MOM 10 mins 8 Back Rack Lunges (4 each leg) WOD: Karen For Time: 150 Wall-Ball Shots, 20# / 14#

Skill Work: Overhead Walk EMOM 6 mins 1 overhead walk with barbell in clean grip – 135/95 Weightlifting: Power Snatch EMOM 10 mins 2 Power Snatches starting at 75% WOD: For time: CAP- 22 MINUTES 800 Meter Run, 50 sit ups 600 Meter Run, 40 push ups 400 Meter Run, 30 Burpee Pull ups Ending…

Skill Work: Ring Dips EMOM 6 mins straight set of ring dips or assisted ring dips. Do a straight set that you can maintain at 6 rounds   Weightlifting: Romanian Deadlift and Rope Climbs E2MOM 14 Mins 4 Romanian Deadlifts at 65% of 1 RM On Alternate Minute do 1 rope climb   WOD: (AMRAP –…

Skill Work: Strict Pull Ups/L-Sit Hold EMOM 6 Mins 4 strict pull ups + 20 second L-Sit hold Weightlifting: Snatch Grip Push Press E2MOM 14 mins 3 Snatch Grip PP at 85% of 1rm snatch We will be working on our ability to punch the bar well in the snatch grip position from the back…

Skill Work: Tabata Handstand Push-ups For beginners use this as an opportunity to work on Hand stand holds in this tabata fashion. Weightlifting: Back Squat E2MOM 14 Mins 3 Back Squats at 80% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Dumbell Snatch 50/35 10 Wall Balls 20/14 10 Burpee Box Jumps 24/20…

Skill Work: TABATA PLANK HOLD Weightlifting: Front Rack Lunge E2MOM 12 mins 6 Front Rack Lunges at 55% of 1 rm of 1 rm Front squat WOD: (For Time) 20 Wall Balls 20/14 20 sumo deadlift high pulls 75/55 20 box jumps 24/20 20 push press 75/55 20/13 Calorie Row 20 Thrusters 75/55 Cap:15 mins