Tabata Russian Twists,score is lowest reps performed in any of the rounds Push Jerk 2-2-2-2-2 Work up to a heavy double for the day For time: Rx Plus try Legless 21 Thrusters 65/95 3 rope climbs 15 Thrusters 2 rope climbs 9 Thrusters 1 rope climb

EMOM 10 minutes 1st minute 10 wall balls 2nd minute 10- 15 Burpees Full Snatch 1-1-1-1-1 Work up to a heavy single for the day AMRAP 15 Minutes 5 Box jumps 10 toes to bar 400 meter run

Tabata hand stand hold, free standing or against the wall. Squat Clean 3-3-3-3-3 Work up a heavy triple for the day AMRAP IN 10 minutes 20 calorie 3 HSPU

Tabata Pistols or pistol subs, Score is lowest round, try pistol decension from the box it is a great way to develop full range of motion OHS 5-5-5-5-5 Work on getting a good lockout overhead and depth with the OHS For time: 21-15-9 Push ups Kettlebell s wings 44/70 AB mat sit ups

Bring Sally Up with Air Squats EMOM 15 Minutes 1 Paused Back squat at 80-85% 3 seconds AMRAP 7 Minutes 10 Power Snatch 75/55 Rx 3 Bar Muscle ups Sub 5 pull ups and 5 push ups

EMOM 10 minutes: First minute :30 bottom squat hold Second minute 10 push ups Strength power snatch 3-3-3-3-3 work up to a challenging triple for the day AMRAP in 10 minutes: 30 double unders 10 kettle bell snatches 35/53

EMOM 10 minutes First minute Max HSPU hold Second minute max L- sit hold Thruster 3-3-3-3-3 work up to a heavy triple while maintaining excellent form and power. WOD: for time 100 over head squats 55/75 EMOM do 5 burpees at the beginning of every minute until all OHS are completed.

Strict pull up work 8×3 pause at the top. Focus on strict pull up strength. Hold your chin over the bar and control your descent (slow) for every rep. Scaled version, jump to the bar and holding at the top position as long as possible before slow controlled descent. WOD: Tabata deadlifts 105/155 1 minute…