Skill Work:Weighted Pull-ups EMOM 6 Mins 4 Weighted Pull ups or 6 weighted Dips. Choose one, it is up to you! Weightlifting: Push Press E2MOM 12 Mins 5 push press at 75% of your max, alternate with 6 chest to bar or regular pull ups on alternate minute WOD: 3 Rounds for time -CAP 22…

Skill Work: Tabata Alternating Dumbbell Snatches 50/35. For those who have requisite mobility try Alternating Dumbbell SQUAT Snatches Weightlifting: Deadlifts E2MOM 12 mins 2 DLs at 88% of your max alternate with 8 toes to bar. WOD: 4 Rounds For Time -CAP 20 minutes: 200 m Run with Wall Ball 20/14# 20 Wall Balls 20/14#…

Skill Work: Tabata Bar Muscle-ups Weightlifting: Front Squat E2MOM 14 minutes of 6 Front Squats at 72% of your 1 rep max WOD: 3 Rounds for time CAP-20 minutes 400M Run 30 Overhead walking lunge steps w/ plate 45/35 lb 20 Box jumps 24/20″

Core: Tabata Alternating Flutter Kicks/ Hollow Rocks Weightlifting: Bench Press E2MOM 14 minutes of 6 of Bench press at 70% of 1 rep max WOD: 3 Rounds with 1 minute on each station Calorie Row Over Head Squats 95/65 Burpee Pull Ups Double Unders Rest

Core: Tabata Alternating V-Up sit-ups Plank Holds Weightlifting: Power Snatch + Hang Squat Snatch E2MOM 12 minutes 1 PS+ 1 HS from below the knee @70% Complex involving combination of power snatches plus hang squat snatch WOD: 15-12-9-6-3 Deadlift 225/155 lb Burpee Box Jump 24/20

Skill Work: Wall Balls 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Push Press E2MOM 12 minutes Even minute: 6 Push Press @ 60-65% of alternate Odd minute: 6 Toes To Bar or Knees to elbow WOD: AMRAP in 10 Minutes 20 Push-ups 15 Front Squat 95/65 lb 10 Front rack walking lunge…

Gymnastics: Muscle-ups EMOM 6 minutes: 4 Kipping Swings + 1 muscle up Weightlifting: Deadlift E2MOM 12 minutes 2 DLs at 85% alternate w/ 1-2 rope climbs WOD: AMRAP 8 minutes 50 Double Unders 10 Power Clean and Jerks 155/105 100 meter run rx+: 15 cal assault bike

Capacity 100m Row (Time) 4 X 100 Meter Row Sprint, score is your slowest round. take 1 minute rest in between each Weightlifting: Front Squat E2MOM 12 minutes 8 Front Squats at 65% of your 1 RM WOD: 4 Rounds for time cap-20 mins 30 Wall ball shots 20/14 lb 10/9 10 Single Arm Alternating…