Skill Work Metcon (AMRAP -Reps) Tabata Plate Crunch (Abmat Sit Ups with a plate weight) *chose your weight   Gymnastics Metcon (AMRAP -Reps) EMOM 8 minutes: 2 chest to bar pull ups 2 bar muscle ups   Metcon 5k Row for Time

Skill Work Tabata Pistols scale as needed with bands or a box   Weightlifting Deadlifts: E2MOM 10 minutes @75%   Metcon For Time: 21-15-9 Dumbell Burpee Deadlift Dumbell Push Press ABMAT situps rx: 40/25#, rx+: 50/35# Dumbell Burpee Deadlift Demo  

Skills EMOM 6 Mins 5 Handstand Push Ups + 5 Burpees   Weightlifting E2MOM 10 mins 1 Power Snatch +1 Hang Power Snatch at 80% of 1 RM Power Snatch (1+1)   Metcon (AMPRAMP -Rounds and Reps) HALF 11.5 AMRAMP 10 minutes 5 Power Cleans 145/100 rx 10 Toes to Bar 15 Wall Balls 20/14

Metcon (AMRAMP -Rounds and Reps) EMOM 7 Minutes: 6 Toes to Bar, 4 Strict Pull ups Scale as needed on the pull ups Front Squat (E2MOM 12 Minutes 2 Front Squat at 85% of 1 RM) 85% of 1 RM Front Squat, 6 sets 2 reps   MetCon (AMRAMP -Reps) Tabata Deadlifts 155/105rx Rest 1…

4 X 400 Meter row *2 minute rest between intervals *score is the fastest of the 4 E2MOM: 6 minutes 10 Back squats @ 60-65% of 1rm back squat WOD: “Filthy Fifty” 50 Box jumps 20/24″ 50 Jumping pull-ups 50 Kettlebell swings 1 pood 50 Walking lunge steps 50 Knees to elbows 50 Push press…

Tabata: Ring dips *score is total reps E2MOM: 12 minutes 6 Deadlifts at 55% of 1rm WOD: CrossFit Games Open 11.6 AMRAP: 7 minutes 3 Thrusters 3 Chest-To-Bar Pull-ups 6 Thrusters 6 Chest-To-Bar Pull-ups 9 Thrusters 9 Chest-To-Bar Pull-ups 12 Thrusters 12 Chest-To-Bar Pull-ups 15 Thrusters 15 Chest-To-Bar Pull-ups 18 Thrusters 18 Chest-To-Bar Pull-ups 21…

EMOM:8 minutes Minute 1: 30 seconds L-sit hold Minute 2: 30 seconds plank hold E2MOM: 12 minutes 2 PUSH jERKS @ 70% of 1rm push jerk or split jerk WOD: “Nancy” 5 Rounds 400m Run 15 Overhead squats 65/95

EMOM 8 minutes: 3 chest to bar pull ups and 2 bar muslce ups E2MOM: 10 minutes 4 Over heads squats @ 75% 1rm snatch AMRAP: 5 minutes 5 Power cleans 105/155 5 Lateral burpee over Bar Rest 2 minutes, add weight AMRAP: 5 minutes 10 Deadlifts 95/135 10 Lateral bar jumps

EMOM: 7 minutes 5 Dumbell push press Rx: 35/50 8 Wall balls 20/14 E2MOM: 10 minutes 3 Front squats at 80% of 1rm front squat For time: 15-12-9-6 Power clean Rx: 85/115 Double unders Hand release push ups