Skill Work: Max Duration Hand Stand Hold Go for a max HS hold either free standing or against the wall Weightlifting: Front Squat E2MOM 12 mins 4 F.S at 75-80% of your 1 rep max WOD: Max rounds in 3 minutes of: 3 Over Head Squats 95/65 RX+:135/95 6 Power Snatch 95/65 RX+:135/95 9 Toes…

Core: Tabata Alternating L-Sit Hold and Hanging Strict Knee Raises Weightlifting: Deadlift E2MOM 10 minutes of 2 DLs at 90% of your 1 rep max. Alternate with Strict Pull Ups or 2-3 bar muscle ups WOD: AMRAP in 10 Minutes 9-15-21-27-33-39…etc * Sit-ups w/ medicine ball 20/14 lb Thrusters 95/65 lb *increase reps by 6…

Skill Work: Tabata Toes to Bar Weightlifting: Bench Press E2MOM 14 mins 4 Bench Press at 78-85% of your 1 rep max WOD: 4 Rounds for time -CAP 20 Minutes 21 Alternating Dumbell Snatch 50/35 15 Lateral Burpee Over Dumbell 9 Pull Ups, rx+ chest to bar Pull Ups 300 Meters on rower after each…

Gymnastics: Muscle-ups EMOM 6 Mins 4 Toes to the ring plus 1 ring Muscle up Weightlifting: 1 Power Clean + 2 Hang Squat Clean Complex E2MOM 14 mins 1 PC  +  2 Hang Squat cleans. Start at 70% of your 1 rep max and increase weight as you feel comfortable. WOD: AMRAP in 16 Minutes…

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″