Core: Tabata Hollow Rock/ Superman Alternate every round Weightlifting: Three Position Snatch EMOM 10 mins of Full squat snatch from floor + hang squat snatch from below the knees + hang squat snatch from above the knees WOD: AMRAP – Rounds and Reps in 16 minutes RX: 10 Dumbell push press/ 5 chest to bar…

Skill Work: Double Unders Max double unders in 1 minute Weightlifting: Deadlift E2MOM 12 Minutes of 3 DLs at 80%, alternate 1 rope climb 1 rope climb on even minute. Please make sure to follow through hand by hand on the decent from the top of the rope climb! Alternate with 3 Deadlifts on the…

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Front Squat E2MOM 12 Minutes of 3 Front Squats at 85% of 1RM WOD: For time -cap: 15 minutes 10 to 1 : AMERICAN Kettle Bell swings 32/24 KG 1-10 : Burpee box jumps 24/20″ Start with 10 American KB Swings and 1…

Skill Work: Tabata Hand Stand Hold. For those who are able to, attempt hand stand walks for distance! Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 minutes of 2 Snatch Grip Push Press+ 1 Overhead Squat at 85-90% of 1rm OHS. We will have different variations of this exercise of  snatch grip…

Gymnastics: Muscle-ups EMOM 6 mins 1 bar MU + RING MU   Weightlifting: Back Squat E2MOM 12 minutes:  3 back squats 75% of 1RM   WOD: AMRAP in 10 Minutes 10 Deadlift 245/165 lb 20 Push-ups

CAPACITY: Hand Stand Pushups Max Hand Stand Pushups in 1 minute   Weightlifting: Hang Clean EMOM for 10 Minutes 2 Hang Squat Clean @ 70% of 1RM   WOD: AMRAP in 13 minutes 5 Chest to bar pull-ups 10 overhead walking lunge steps 45/35 lb plate 15 Box Jumps 24/20

Skill Work: Air Squats Max Air Squats in 1 Minute   Weightlifting: Deadlift E2MOM 14 Mins: Even Minute 4 DL at 70%,  Odd Minute 1 rope climb   WOD: AMRAP 4 Rounds with 1 minute on each station Wall ball shots 20/14 lb Kettlebell Swing 32/24 kg calorie row rx+: Air-assault for calories Rest

Skill Work: Strict Pull Ups Max STRICT Pull Ups in 1 Minute. Look to really make these strict this is a good test of where you dead hang pull is at   Weightlifting: Front Squat E2MOM 12 Mins 4 Front Squats at 80% of 1RM   WOD: AMRAP in 15 Minutes 3-6-9-12 … rounds of…

Gymnastics: Toes to Bar Max toes to bar in 1 minute Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 3 SNATCH PUSH PRESS + 1 OHS 75-80% of 1 rep max). We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: AMRAP in 15…