Skill Work: Muscle Up Technique – 10 Minutes -MU from Knees -Banded MU -Jumping MU Strength: Strict Press (3×3) Lower Body Lockout. No momentum in any kind 3xEMOM 3 Strict Press, add weight each round Push Press (3×3) 3xEMOM 3 Push Press, add weight each round Push Jerk (3×3) 3xEMOM Push Jerk, add weight each…

Weightlifting: Front Squat (5 x 3 @ 70%) 5×3 E2MOM Front Squat @ 70% WOD: 3 Rounds 500M Row Max Set S2OH 65/95 *One Max Set

Skill Work: Pull Up Technique -Hollow to Arch -Banded Pull Up -Kipping Pull Up -Butterfly Pull Up Weightlifting: Snatch (5 x E2MOM Snatch, Power Snatch @60%) Snatch 2 Power Snatch WOD: 3 RFT 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Jumping Air Squats Rx+ 3 RFT 20 C2B 20 hspu 20 T2B…

Skill Work: 3 Rounds 2 Wall Walks 4 Inch Worms 6 Beat Swings Weightlifting: Back Squat (5 x 5 @ 70%) Back Squat 5 E2MOM @ 70% WOD: 4x E3MOM 1 – 50m farmer carry 2 – 2 Rope Climb 3 – 10 HSPU

WOD: CrossFit Games Open 17.1 (For Time – CAP 20 Minutes) 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box

Skill Work: 10 Min to review KB OHS Technique Weightlifting: Deadlift (10-7-4-1) Use new 1RM to calculate % 10-50% 7-60% 4-70% 1-80% WOD: 3 RFT 14 KBx2 Deadlift 30/50 14 KBx1 OHS (7 Each Side) 50 DU

Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 60%) 5 x E2MOM 2 Snatch + 2 OHS @ 60% WOD: 10 Minute AMRAP 5 Snatch 95/135 10 FR Lunges 15 Push Ups