STRENGTH: Weighted Pull-ups EMOM 6 minutes 4 weighted pull ups WEIGHTLIFTING: Deadlift & Farmers Carry E2MOM 14 minutes Odd minute: Uneven Farmers Carry to the 20 meter mark and back M:32/24, F:24/16 kg Even min: 3 Deadlifts at 75% 1RM WOD: EMOM 11 Minutes *Perform all three components in the same minute* Choose A or…

TABATA: Handstand hold 8 Rounds of 20 seconds of work, 10 seconds of rest WEIGHTLIFTING: Push Press E2MOM 12 minutes 4 push press at 75% if 1RM WOD: AMRAP 8 Minutes 10 Over Head Squats 95/65 10 Burpee Push ups *Hips do not make contact with the ground*

STRENGTH: Push ups & Plank Holds EMOM 6 minutes of 5 Hand Release Push Ups + 30 Second Plank Hold WEIGHTLIFTING: Front Squats E2MOM 12 minutes of 5 front squats at 75% of 1RM WOD: AMRAP 12 Minutes 4 Power Cleans + 1 Jerk 185/125 30 Double Unders 100 Meter Run

STRENGTH: Tire Flips & Sled Drags 10 Minute running clock: Tire Flips Sled Drags WEIGHTLIFTING: Back Squat E2MOM 10 Minutes 2 reps at 85% of 1RM WOD: “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Time Cap: 16 minutes We would like to see you working as close to…

GYMNASTICS: Muscle-ups EMOM 6 minutes unbroken Muscle-ups reps *Score is the largest number of reps* WEIGHTLIFTING: Power Snatch EMOM 10 minutes 3 Power snatch at 70% of 1RM Snatch WOD: 5 Rounds for time: 15 Thrusters 95/65 400 meter run *Cap 20 minutes*

GYM STYLE STRENGTH: Bicep Curls EMOM 6 minutes: with your back against the wall perform bicep curls 8 reps on each hand 30lbs/20lbs *slow downn the eccentric portion* SKILL & STRENGTH: Deadlifts & Rope Climbs E2MOM 14 minutes alternating rope climbs and deadlifts @ 70% 1RM Odd minute: 1-2 Rope Climb Even minute: 4 Deadlifts…

STRENGTH: Farmers Carry Tabata uneven kettllebell farmer’s walks 32/24 kg for men, 24/16 kg for women WEIGHTLIFTING: Push Press E2MOM 14 minutes 3 push press at 70% of 1RM WOD: For time: 21-18-15-12-9-6-3 Power Clean 115/85 Air Squats *Cap 18 minutes*

STRENGTH: Weighted Pull-ups Complete 6 sets of 3 reps WEIGHTLIFTING: Front Squats E2MOM 14 minutes 4 Front Squats at 65% of 1RM WOD: Three rounds with one minute at each station: Double Unders Kipping Pull ups, Rx+ Chest to bar Pull ups Russian Kettle Bell Swings 24/16kg, Rx+: 32/24kg Calorie Row Rest

STRENGTH & SKILL: Bar Muscle-ups COMPLEX EMOM 6 minutes -without coming off the bar! 1 Toes to Bar 1 Chest to Bar Pull Up 1 Bar Muscle Up WEIGHTLIFTING: Back Squat E2MOM 12 minutes 4 back squats at 65% of 1RM WOD: “Rahoi” AMRAP 12 minutes 12 Box Jumps, 24/20 6 Thrusters, 95/65 6 Bar…