Accessory

EMOM X’s 40mins

1: 12/10 Cals Bike/Row
2: 12 Burpees
3: 50 Double Unders
4: 1min Plank on Elbows

Strength

Deadlift

5 Reps @ 75%
3 Reps @ 85%
Max Reps @ 95%
*Superset W/ Weighted Plank or Handstand Hold Against Wall

WOD

For Time (18min Cap)

Accessory

20min EMOM

O: 30secs Max Wallball
E: 3 Power Snatch + 3 Overhead Snatch

WOD

For Quality
10-9-8-7-6-5-4-3-2-1

Strict Pull-Up

Strength

Back Squat

5 Reps @ 75%
3 Reps @ 85%
1-2 Attempts at a New 1RM
*Superset W/ 10-15 TOUGH Russian Kettlebell Swings

WOD

4 Rounds
3min AMRAP

Accessory

W/ a Partner, 1 Partner Completes a Full Round

10min AMRAP

5 Burpees
5 Power Snatches (95/65)
5 Toes-to-Bar
-Rest 3mins-

10min AMRAP

5 Burpees

Oly

Strict Press

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
**Superset w/ 12-15 Dumbbell Front Raises

WOD

15min AMRAP

2 Devil Press’

Accessory

35min CAP

1k Row
100 Double Unders
1 Mile Run
500m Row
50 Double Unders
0.5 Mile Run
250m Row
25 Double Unders
0.2 Mile Run

Strength

Deadlift

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
**Superset w/ 1min Weighted Plank

WOD

18min AMRAP

6 Cals Bike/Row

Accessory

35min Running Clock

Minutes 0-10
5 Rounds For Time

6 Power Snatch (115/75)
15 Pull-Ups
-Directly Into-

Minutes 10-20

Strength

Back Squat

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
**Superset w/ 12 Alternating Dumbbell Reverse Lunge.
*Work to Add a Little Ore Load to Superset this Week.