Skill: E2MOM for 7 rounds*

100 m run

5 thrusters 95/65

WOD: 4 RFT

25 Wall Balls

5 Power Snatch 155/105

15 min time cap

WOD:

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs 24/20

Rest 5 minutes, then:

Skill: Tabata hold x 3 (4 min at each station)

Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged

1 min rest/transition

Skill:

500 m row for time

Rest 5 min

250 m row for time

WOD: AMRAP 10

1 Rope Climb ( sub: as high as possible, 2 rope/up downs)

7 Back Squat 135/95 (Not from the rack)

Strength: Strict Press 1rm 15 min or less

1-1- 1-1- 1

WOD:

EMOM for 12 minutes of:

Min 1: 12-15/8- 10 Bike cal

Min 2: 8-10 S20 135/95

Skill: Deadlift (around 20 min)

4 x 5 at 75- 80% of 7/3 5rm

WOD: 4 RFT

400m run

15 T2B (sub – as high as possible knee raise, T2R, sit ups)

16 min time cap

Strength: E2MOM for 12 min

2 Full Snatches (not TNG)

Start at 60-65% of 1rm. May increase each round w/ good form

WOD: AMRAP 15

25 Wall Ball Shots 20/14

10 HSPU

WOD: Partner Daniel

For time

100 pull ups (sub – jumping or ring rows)

400 m run (together)

42 thrusters 95/65

800 m run (together)

42 thrusters 95/65

Skill: Front Squat (in 15-20 min find 3 rm)

3-3- 3-3

WOD: Every 2 min and 30 seconds for 3 rounds (25 min)

1: 15 OH Plate step ups 45/25 24/20

2: 25/18 cal AAB

3: 30/20 cal row

Skill: 5 sets of 3-5 reps

Tempo strict pull ups: 3 seconds up, 1 second at the top, 3 seconds down

*If athlete does not have strict pull ups, they can:

- partner up for assistance

- use a challenging band