Skill Work: Tabata HSPU RX+: Tabata Strict HSPU Weightlifting: Muscle Snatch + Snatch Balance E2MOM for 14 Minutes of 2 Muscle Snatch + 1 Snatch Balance complex @ 60% of your 1 rep max snatch WOD: 3 rounds for time -CAP 18 Minutes of 30 goblet squats 24/16 kg  Rx+: 32/24 kg 400 m run

Warm-up: EMOM 5 minutes (in the same minute of) 6 Kettle bell Sumo DL High Pulls 24/16 KG 4 Knees to Elbows Weightlifting: Deadlift E3MOM 12 MINS 4 Deadlifts at 85% of your 1 rep max WOD: 3 Rounds for Time -CAP 17 Minutes 21 Toes to Bar 15 Pull Ups 9 Push Press at…

Core: Tabata Alternating L-Sit Hold and Plank Hold Weightlifting: Shoulder Press E3MOM 12 Mins 4 Strict press as 85-90% of max WOD: For time -CAP 20 minutes 21-18-15-12-9-6-3 Sit-ups with medicine ball 20/14 lb Hang power clean 115/75 lb  rx+ 135/95

Capacity: Dumbell Snatches EMOM 5 Minutes of 10 Alternating Dumbbell Snatches 50/35 + 5 burpees in the same minute. Weightlifting: Back Squat E3MOM 9 Mins 6 Back Squats at 85% of 1 rep max WOD: AMRAP – CAP 12 Minutes of 3 Dumb Bell push press 50/35 6 Burpee Dumbell Deadlift 50/35 9 Box Jumps…

Muscle-ups & Bar Muscle ups: EMOM 8 minutes, 2 BMUs on even min, 1-2 RMU on odd Weightlifting: Power Clean + Push Jerk Complex EMOM 10 minutes, 1 power clean 1 push jerk @ 75%. Work up as you feel comfortable and record your heaviest single WOD: FOR TIME: CAP: 20 MINS 21 Deadlifts 225/155…

Tabata: v-ups and plank holds alternating Weightlifting:Snatch + Low Hang Snatch E2MOM 12 minutes, Snatch + low hang snatch @ 75-80% Full Squat Snatch from floor + Hang Squat Snatch from Low hang position (shins) Work up in weight as you feel comfortable WOD: For time: 1 mile run followed straight into a 2k ROW…

EMOM 5 minutes of: 10 wall balls 5 burpees (same minute) Weightlifting: E2MOM: Deadlift 12 minutes 4 Deadlifts at 78% of your 1 RM WOD: Rahoi: 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI,…

Skill Work: Strick Pull Ups Take 5 minutes to work up a max set of unbroken strict Pull Ups Weightlifting: Shoulder Press E3MOM 12 minutes 5 strict press as 75-80%of your max WOD: 3 Rounds for time: 400 meter run, 21 toes bar, 12 hang power cleans 95/65 rx+: chest to bar pull ups

Warm-up: Tabata Slow Decent Wall Facing Air Squats with Arms touching the wall! Weightlifting: Back Squat (E3MOM 12 Mins 8 Back Squats at 78% of 1 RM BS) Metcon: AMRAP in 7 Minutes 7 Front squats 155/105 lb 14 Russian Kettlebell swings 24/16 kg rx+ OPTION: AMRAP in 7 Minutes 5 Front Squat 185/125 7…