GYMNASTICS: Muscle Ups & Ring Dips EMOM 6 minutes 1 Ring Muscle Up + 4 Ring Dips WEIGHTLIFTING: Deadlift & Hand Release Push Ups EMOM 10 minutes Odd minute 2 Deadlifts at 80% Even minute: 10 Hand Release Push Ups WOD: AMRAP 11 minutes: 12 Over Head Lunges 95/65, rx+: 115/85 9 Pull ups, rx+:…

Skill: Double Unders Max set of Unbroken Double Unders AMRAP 6 minutes 5-10-15-20… ascending ladder of double unders, if you miss a rep continue from last missed round WEIGHTFLIFTING: Push Press E2MOM 12 minutes 3 push press at 80% if 1RM WOD: 5 Rounds for time 10 Hand Stand push ups 10 Deadlifts at 225/155…

SKILL: Tabata Wall Facing Squats WEIGHTLIFTING: Front Squats E2MOM 12 minutes 2 front squats at 85% of 1 RM WOD: AMRAP 12 minutes 5 Power Snatches 135/95 10 Toes to Bar 15 Wall Balls 20/14

SKILL & STRENGTH: Pistols EMOM 6 minutes alternating pistols WEIGHTLIFTING: Back Squats E2MOM 16 minutes 3 Back Squats 70% WOD: “Tumilson” 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 50/35 each hand In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” T

GYMNASTCIS: Muscle-ups -Bar & Ring EMOM 5 minutes 1 Bar Muscle-up + 1 Ring Muscle-up WEIGHTLIFTING: Thrusters E2MOM 14 Minutes 2 Thrusters *No Rack* WOD: AMRAP 8 Minutes: 3-6-9-12… Front Rack Lunges 115/85, Burpee pull ups

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…