Warm-up: Tabata L-Sit/ Plank alternating hold. Weightlifting: Overhead Squat E3MOM 12 minutes, establish a 3 RM Overhead Squat, start at 85% of max in round 1. If you are feeling good and have time then go for a 1 RM! WOD: (For time) -Cap 12 Minutes 9-15-21 of: Calorie Row. Rx+: calorie on air assault…

Skill Work: Row Max Effort 500m Row Weightlifting: Back Squat E2MOM 14 minute 2 back squats at 80% of 1 RM WOD: Cindy 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats

Skill Work: Weighted Pull-ups EMOM 6 minutes 2 weighted pull up at a challenging weight Weightlifting: *CHOOSE EITHER OPTION A OR B FOR WEIGHTLIFTING FOR THE DAY* A: Power Clean + Thruster *Not a cluster* EMOM 10 minutes 1 PC plus start @ 75% OR B: Power Snatch EMOM 10 minutes 1 Power Snatch start…

Skill Work: Pistols EMOM 6 mins 30 seconds of alternating pistols/ 20 Seconds of HS hold all in same minute Weightlifting: Defecit Snatch Grip Deadlift E2MOM 12 minutes 4 defecit SGDL on plate 45lb plate at 80% of max snatch *No touch and go! Reset the bar at the bottom after every rep WOD: For…

Gymnastics: Bar Muscle-ups EMOM 6 minutes 3 burpee bar muscle ups Weightlifting: Push Press + Split Jerk E2MOM 14 Mins 2 push press + 1 split jerk at 85% of best push press WOD: AMRAP 12 minutes 3-6-9-12.. Wall balls 20/14 Chest to Bar pull ups Jumping Lunges

Warm-up: Tabata Burpees (8 rounds) Weightlifting:Overhead Squat E2MOM 16 Mins 2 OHS at 85% of your 1 RM WOD: (AMRAP – Reps) 4 Rounds of 1 minute at each station: Row for calories or calories on the air assault bike Burpee Box Jumps 24/20 Overhead squat 75/55 lb Double unders Rest Score is total reps…

Plyometric Accessary: Seated Box Jumps EMOM 6 minutes 5 Seated Box Jumps Weightlifting: Back Squat E2MOM 12 minutes 5 back squats at 75% of 1 RM WOD: “Rahoi” 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95/65lbs 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of…

Skill Work: Weighted Pull-ups EMOM 6 minutes Strict Pull ups multiples of 2 2 strict pull ups the first minute 4 the 2nd minute 6 the 3rd minute 8 the 4th minute 10 the 5th minute 12 the 6th minute *RX+* 3 the first minute 6 the 2nd minute 9 the 3rd minute 12 the…