Core: Turkish Get Up EMOM 6 minutes of 3 Turkish Get Ups Weightlifting: Bear Complex E2MOM for 12 minutes of 1 Bear complex. A Bear Complex Movement consists of: Power Clean Front Squat Push Press Back Squat Second Push Press Start at 80% of your best bear complex, or 90% of your best push press…

Capacity: 500m Row For Time This is a 3 X 500 meter row. Your score is lowest of the three! Weightlifting: Deadlift E2MOM 12 mins 5 Deadlifts at 65% of your 1 rep max, alternate with 1 rope climb WOD: AMRAP in 10 Minutes 8 Toe to bar 100M Run 12 Push-ups

Gymnastics: Bar Muscle-ups EMOM 6 Mins 4 Bar Muscle Ups Weightlifting: Split Jerk E2MOM 10 mins 3 Jerks at 75% WOD: For Time -CAP 14 minutes 21-15-9 of HSPU Hang Power Cleans 135/95#

Skill Work: Weighted Pull-ups EMOM 6 mins 3 Weighted Pull ups Weightlifting: Power Snatch + Over Head Squat EMOM 8 mins 1 PS+ 2 OHS, work up starting @70%. We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: AMRAMP -CAP 20…

Warm-up: Tabata Air Squat Bottom Holds 20 seconds of air squats then 10 seconds at the active bottom hold Weightlifting: Back Squat (2-2-2-2-2) Establish a new 2 Rep Max of Back Squats WOD: AMRAP in 9 Minutes 15 Wall Balls 10 Burpees 5 Front Squats 155/105 * Front Squat – no rack

Skill Work: Tabata Handstand Push-ups or Handstand Walk Choose either hspu or walk for the tabata! Weightlifting: Thruster EMOM 10 mins 2 Thrusters from the floor at 75-80% WOD: AMRAP in 10 Minutes 10 left arm DB overhead walking lunge 50/35 lb 10 right arm DB push press 50/35 lb 20 air squat 10 right…

Skill Work: Muscle-ups EMOM 6 Mins 1 ring muscle ups + 4 dips Weightlifting: Split Jerk (6×5) E2MOM 12 Mins 5 Split Jerks @ 65% Jerk dip tutorial: https://youtu.be/YQDWI7kUrNM WOD: AMRAP in 12 minutes 3-6-9-12-15-18… ** Burpees to a plate ** 15 sit ups after each round Your score will be the number of burpees…

WOD: 1776 (For Time) In a Team of Three Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all movements, in any order. Multiple…

Skill Work: Weighted Pull-ups EMOM for 6 Minutes of 5 Weighted Pull-ups Weightlifting: Snatch Balance + Over Head Squat Complex E2MOM 12 mins 3 Snatch Balance + 2 Overhead Squat @ 75% based on a percentage of your best overhead squat. WOD: AMRAP in 13 Minutes 2-4-6-8-10-12-14 etc…of Thruster 95/65 lb Power snatch 95/65 lb…