Skill Work: EMOM 6 mins 6 alternating pistols 3 strict pull ups Weightlifting: Clean DL plus power Clean E2MOM 14 Mins of 3 Clean Deadlifts + 1 PC@ 75% These are Clean DLs followed by a power clean. Maintain your hookgrip! This does not need to be touch and go. Look to maintain a neutral…

Skill Work: EMOM 8 mins 30 seconds of double unders on the even minute then 30 seconds of straight set of chest to bar pull ups on the odd minute Weightlifting: Overhead Squat E2MOM 12 Mins 5 OHS at 65% of your 1 RM WOD:  3 Rounds For time of: 9 Burpee Pull up 15…

Warm-up: Tabata Hand Stand Hold/ walks, free standing or against the wall Weightlifting: Front Squat E3MOM 15 mins work up a new 3 rep max front squat. The lunges from this month surely have strengthed our quad strength and should translate to a strong drive out of a heavy front squat or back squat, record…

Skill Work: Weighted Pull-ups EMOM 6 mins work up to a new 1 rm weighted pull up Weightlifting: Snatch E2MOM 10 Mins work up to a snatch heavy single WOD: 1-Mile Run (Time) Max Effort 1-Mile Run

Skill Work: Toes-To-Bar EMOM 6 MINS work up to a new max set of unbroken toes to bar Weightlifting: Deadlift E3MOM 15 work up to a new 3 rep max deadlift. These do not need to be touch and go, make sure to ensure a tight neutral spine on each pull really dial in your…

Warm-up: Tabata hollow rock, super man holds alternating Weightlifting: Snatch Grip Push Press. E3MOM 12 mins WORK UP TO A NEW 1 REP MAX SGPP We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…

Warm-up: EMOM 6 Mins 10 wall balls 10 push ups Weightlifting: Back Squat E3MOM 15 minutes. Go for 3 Rep Max B.S: work up to a new three rep max back squat start at 85% of your 1 rm WOD: For time: 9-15-21 Calorie Row RX+: air assault bike Dumbell Push Press 50/35 ** 40…