Strength

Bench Press 4x6* ~75-80%
E3MOM for 12 min
*with a 3 sec pause at the bottom
Rest 2 mins
E2:15 for 9 min
Dumbbell Row 4x6* ea side
*as heavy as possible, normal tempo

WOD

Partner WOD—one partner works at a time
For time:
50 burpee buy-in

60 thrusters (95/65)
2 rope climbs
40 thrusters
2 rope climbs
20 thrusters
2 rope climbs
10 thrusters

Strength

E3MOM for 12 min
Front squat 4x6*
*1st set normal @82-84% all other sets 3 sec lowering phase and lighter but heavier than last week
Rest 2 mins
E2:15 for 9 min

Strength

E3MOM for 12 min
Deadlift 4x8*
*1st set normal @82-84% all other sets 3 sec lowering phase and 10-20# lighter but heavier than last week
E2:15 for 9 min
Rest 2 mins

Strength

E3MOM for 12 min
BB BO row 4x6*
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter but up from last week
E2:15MOM for 9 min

Strength

E3MOM for 12 min
Back Squat 4x6*
*1st set 82-84% all other sets 3 sec lowering phase and lighter but heavier than last week
E2:15MOM for 9 min
Strict Press 4x6*

Strength

E3MOM for 12 min
Bench Press 4x6*
*1st set normal @82-84%, lower the weight but increase from last week and all other sets 3 sec lowering phase
Rest 2 mins
E2:15 for 9 min

WOD

24 Min Cap:
For Time:

3 Plate burns (45/25)
20 push press (95/65)
20 Box Jumps (24/20)
3 Plate burns
30 push press
30 box jumps
3 plate burns
50 push press
50 box jumps

WOD

Triple Threat
50.35.20
AAB cals*
Wall balls 20#/14#
Ring rows
Cap: 25 min

Rest 5 min

AMRAP in 6 min
20 butterfly sit ups
20 American swings 53/35

Strength

E3MOM for 12 min
Front squat 4x8*
*1st set normal @75-77% all other sets 3 sec lowering phase and lighter
Rest 2 mins
E2:15 for 9 min DB shoulder press (both at same time)