Skill Work: Weighted Pull-ups EMOM for 7 Minutes of 4 Weighted Pull ups Weightlifting: Snatch E2MOM 14 Mins 3 Squat Snatches @ 75% WOD: Choose A or B or C A: AMRAP in 10 Minutes 2-4-6-8-10-12 … Lunges with a 45/35 lb plate Toe-to-bar -or- B: DT -5 Rounds for time: 12 Deadlifts, 155# /…

Gymnastics: Muscle-ups EMOM 6 mins 1 ring muscle up 2 bar muscle up Weightlifting: Deadlift E2MOM 12 MINS 6 Deadlifts at 65% of your 1 RM WOD: AMRAP 12 minutes 10 thrusters 115/85 200 meter run RX+: 15 CALORIE ASSAULT BIKE

Skill Work: Tabata Kipping Pull Ups If you want to make it a little more challenging go ahead and do chest to bar, ask a coach about butterfly pull up progressions as well! Strength: EMOM 10 Minutes of 2 rope climbs on odd minute 4 HSPU on even minute RX+: STRICT HSPU/ LEGLESS ROPE CLIMBS…

Tabata: L-sit hold/ side plank alternating Weightlifting: Shoulder Press E2MOM 10 Mins 8 Strict press as 60% of your max WOD: With a 11 minute running clock: 10 Air Squats 5 Lateral Bar Hops 1 Power Clean 205/155 REST 1 minute, then: AMRAP 5 Mins 10 Deadlifts 205/145 10 lateral burpee over bar

Gymnastics: Tabata Ring Dips Weightlifting: Back Squat (E3MOM 12 Mins 10 Back Squats at 60-65% of 1 RM) WOD: 2 Rounds For time -CAP 16 Minutes 50 Double Unders 40 Wall Balls 20/14 30 Ab Mat Sit ups 20 Alternating DB snatches 50/35 10 Burpees   rx+: 10 burpee pull ups

Plyometric Accessory: Max Height Box Jump Weightlifting: Hang Power Clean E2MOM 14 Mins, go for a new 1 RM Hang Power CLean WOD: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row

Capacity: 1000m Row (Max Effort for Time) Weightlifting: Snatch E2MOM 14 mins, go for a new 2 RM Squat Snatch. This does not need to be touch and go WOD: Jeremy (For Time) 21-15-9 of Overhead Squats, 95# / 65# Burpees

Core: Tabata Hollow Rock & Tabata Superman Weightlifting: Deadlift E2MOM 14 minuntes of Deadlifts. Go for a new 2 Rep max Deadlift! WOD: (AMRAP – Rounds and Reps) 9 Minutes of 15 Double Unders 10 Kettlebell swings 32/24 kg 5 Toes to bar

Skill Work: Double-Unders Complete double unders within a 7 minute clock. (10-20-30-40-50-60.etc..) Increase by 10 reps, record your highest set. Weightlifting: Thruster E2MOM 12 mins 1 thruster, go for a new 1 Rep Max WOD: AMRAP in 13 Minutes of 30 Sit-ups 25 Push-ups 20 Box Jump 24/20″