Strength

E3MOM for 12 min
Deadlift 4x8*
*1st set normal @75-77% all other sets 3 sec lowering phase and 10-20# lighter
Rest 2 mins
E2:15 for 9 min
DB bicep curls (alternating this week)

Strenght

E3MOM for 12 min
BB BO row 4x8*
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
E2:15MOM for 9 min
Weighted bar dip 4x8

Strength

E3MOM for 12 min
Back Squat 4x8*
1st set normal @75-77%, lower the weight and all other sets 3 sec lowering phase
Rest 2 mins
E2:15 for 9 min
Strict Press 4x8*

WOD

30 minute EMOM
5 pull-ups
10 push-ups
15 air squats

Strength

E3:00MOM for 12 min
Bench Press 4x8*
*first set normal and 75-77%, reduce weight, other 3 sets, a 3-sec lowering phase 

WOD

Duck Me
8 min partner AMRAP
40 m tire flips / 40 m duck walk (one flips, one walks)
Rest 2 min

Farmer Brown
8 min AMRAP

Strength

E3MOM for 12 min
Front Squat row 4x10*
*1st set normal @70-74% all other sets 3-sec lowering phase and 10-20
# lighter
Rest 2 mins
E2:15 for 8 min
DB press 4x10* (both DB’s at the same time)

Strength

E3MOM for 12 min
Deadlifts 4x10
*1st set normal and at 70-73%, all other sets 3 sec lowering phase and lighter
E2:15MOM
DB bicep curl 4x10 (both DB’s at the same time)

Strength

E3MOM for 12 min
BB BO row 4x10*
*1st set normal, all other sets 3 sec lowering phase
Rest 2 mins
E2:15 for 8 min
Weighted bar dip 4x10*
*1st set normal, all other sets 3 sec lowering phase

WOD

Partner
AMRAP 35 minutes
30 Thrusters 95/65
100 Double unders (200 single unders)
30 Dumbbell overhead walking lunges 45/35
30 abmat sit ups
30 Box jumps 24/20
200m run or 15cal bike or 250m row