Strength

E2MOM for 6 min
Back squat 3x5@65%
E2MOM for 6 min
Bench Press 3x5@65%

WOD

4x1200 m AAB
Rest 4 min between
if the member did Murph on Monday

OLY

Clean & Jerk (Push & Split)
(Clean may be power or full)
20-25 min on form, technique and building to a heavy (~80%) but NOT max 3 reps
Reps are singles done in succession, not touch n go

MURPH

For Time
1-mile run*
100 pull-ups
200 push-ups
300 squats
1-mile run
Cap: 60min

WOD

Max each movement in 5 minutes
Assault Bike Calories
Rest 2 minutes
Dubs or singles
Rest 2 minutes
Push press 135/95 (from the ground)
Rest 2 minutes
Toes to bar or hanging knee raises

Strength

E3MOM for 15 min
Front squat 5x3* @77.5-82.5%
*All sets 3 s pause at the bottom
Rest 2 mins
E2:15 for 5 sets
DB shoulder press 5x3 AHAP
All sets the normal tempo, no pauses

Strength

E3MOM for 15 min
Deadlift 5x3* ~77.5-82.5%
*with a 3 s pause below the knee
Rest 2 mins

Strength

E3MOM for 15 min
BB BO row 5x3*
All sets normal, AHAP
E2:15MOM for 5 sets
Weighted bar dip 5x3
All sets normal, AHAP or most challenging progression

WOD

Strength

E3MOM for 15 min
Back Squat 5x3* ~83-87%
*with a 3 s pause at the bottom, all sets
E2:15MOM for 5 sets
Strict Press 5x3 ~88-91%
normal tempo, no pause

WOD

Strength
E3MOM for 15 min
Bench Press 5x3* ~83-87%
*with a 3-sec pause at the bottom
Rest 2 mins
E2:15 for 5 sets
Dumbbell Row 5x3* ea side
*as heavy as possible, normal tempo

WOD

In Teams of 2 :

2 Rounds

2 Minutes at each Station

Max reps at each station

1. Deadlift (135/95)
2. Box Jumps (24/20)
3. Wallballs (20/14)
4. Cal. Row