Warm-up: 5xEMOM 3 Strict HSPU + 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Deadlift 6 x E2MOM 4 @ 70% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 80% WOD: Diane (For Time) 21-15-9 Deadlifts, 225# /…

Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 65%+ *Can sub OHS for Snatch Balance based on comfort WOD: 3 Rounds for time 500M Row 30 Box Jumps 20/24 Rest :30 30 DBx2 S2OH 35/50 Rest :30 30 DBx2 FR Lunges Rest :30 3 Rounds…

Warm-up: Every :30 in 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting: Back Squat 6 x E2MOM 4 @ 50% 4 @ 60% 4 @ 75% 2 @ 85% 2 @ 85% 2 @ 85% WOD: 25-20-15-5 KBx2 Thrusters 35/50 T2B

Skill Work: 3×10 Partner Glute Ham Raise Weightlifting: Bench Press 6 x E2MOM 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 75% 3 @ 80% Sets 1-5: 4 sec negative, 1 sec hold, explode out of bottom of rep WOD: 3 x E4MOM 400 M Run 15 Lateral Burpees…

Skill Work: 7xEMOM 5 Strict Pull Ups Weightlifting: Clean and Jerk 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean + 1 Push Jerk @70%+ WOD: 15 MIN AMRAP: 5, 10, 15, 20… Hang Power Clean 95/135 Pull Ups Rx+ 15 MIN AMRAP: 5, 10, 15, 20… Hang Power Clean…

Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 60%+ *Can sub OHS for Snatch Balance based on comfort WOD: Two components in today’s workout – Karen then 1 mile run. Karen (For Time) 150 Wall-Ball Shots, 20# / 14# Rest 5 min after, then… 1-Mile…

Skill Work: Tabata Ring Dips 3-5 Ring Dips *Work on kipping technique Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean @ 70%+ WOD: 3 RFT 500M Row 14 Alt DB Snatches 35/50 500M Row 14 DBx1 OHS (7R/7L) Rx+ 3 RFT 500M Row 14 Alt DB Snatches…

Skill Work: Strict Pull Ups 7 Min EMOM 3-5 Strict Pull Ups *Add weight as needed Weightlifting: Jerk Complex 6 x E2MOM Push Jerk + Split Jerk 2+2 @ 60% 2+2 @ 70% 2+2 @ 70% 2+2 @ 75% 2+2 @ 75% 2+2 @ 75% WOD: 12 Min AMRAP 3-6-9-12-15… OHS 95/135 Pull Ups Rx+…

Weightlifting: Front Squat 6 x E2MOM 4 @ 50% 4 @ 60% 4 @ 75% 2 @ 80% 2 @ 80% 2 @ 80% WOD: 3 RFT 20 KBx2 FR Lunge 35/50 15 Burpees 20 Weighted Sit Ups 25/45 Rx+ 3 RFT 20 KBx2 OH Lunge 35/50 15 Burpees 20 GHD

Congratulations to Coach Lyn on her new bundle of joy! Warm-up: 3 Rounds 10 Good Mornings 10 Kosak Squats 5 Inch Worms Weightlifting: Deadlift 6 x E2MOM 4 @ 60% 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% *Does not have to be touch and go WOD: 18…