Strength

Push Press

3 Sets of 5
*Super Set w/ 30 Russian Twist

WOD

EMOM X’s 8

8/6 Cal Row
8 Alternating Dumbbell Snatch (50/35)
-Rest 2mins

Accessory

EMOM X’s 24

1: Max Bench (155/105)
2: 100m Run
3: Max Strict Pull-Ups or Ring Row
4: Max Pushup
5: 50 Double Unders
6: Max Strict Pull-Ups or Ring Row
(RX+: 200m Run)

Strength

Every 4mins X’s 4 Sets

25/18 Cal Bike
5 Deadlifts
Set 1: 40%
Set 2: 50%
Set 3: 50%
Set 4: 60%

WOD

10min AMRAP

Oly

Hang Power Snatch
EMOM X’s 11

Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-11: 1 Rep

WOD

15min AMRAP

15/12 Cal Bike/Row

Strength

Back Squat

5 @ 40%
5 @ 50%
5 @ 60%
*Prioritize SPEED on the Way Up Today, Light Loads This Week.

WOD

Every 5mins X’s 4 Sets

Accessory

Teams of 2 (35min Cap)

3 Rounds:

30 Toes-to-Bar
30 Front Squats (95/65)
30 American Kettlebell Swings (70/53)
60 Cal Row
-into-

2 Rounds:

Strength

Strict Press

5 Reps @ 75%
3 Reps @ 85%
1-2 Attempts at a New 1RM

WOD

4 Rounds
3min AMRAP

10 Alternating Dumbbell Snatch (60/40)

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