Strength

EMOM X’s 12

O: 10 Dumbbell Floor Press (50/25) (Can Go Heavier if You Need to)
E: 10 Pull Ups
-Directly Into-

EMOM X’s 12

O: 12/9 Cal Bike
E: Max Wallballs

Oly

20min Window

Find 2RM Hang Snatch
+
Find 1RM Hang Clean & Jerk

WOD

1k Meter Row Time Trial

Barbell Cycling

30min AMRAP

10 Front Squats (135/95)
10 Deadlifts
10 Toes-to-Bar
400m Run

Oly

EMOM X’s 20

O: 1 Power Clean + 5 Strict Press
E: 5 Strict Chin-Up

WOD

12min AMRAP

10 Burpees
15 Cal Bike/Row

Strength

4 Rounds for Max Reps

0-2 min: Max Cal Bike/Row
-Rest 1min
3-5 min: Max Back Squat @ 40% 1RM
-Rest 1min
6-8 min: Max Kettlebell Swings (70/53)
-Rest 1min

Accessory

In teams of 2

24min AMRAP

10 Dumbbell Ground to Overhead
10 Chest to Bar Pull Ups
200m Run
*Partners Alternate Movements for Entirety of Workout

Strength

Every 3mins X’s 10 Rounds

10/7 Cal Bike
10 Situps
2 Power Snatch (Increase Load Every 2 Rounds)

Optional Accessory Work (Extra Credit)

With a Partner

Accessory

5 Sets

5 Strict Press
-No Rest
10 Barbell Bent Over Row
-No Rest
50 Double Unders or 30secs of Double Under Practice
-Rest 90secs

WOD

Barbell Cycling

20min EMOM

1: 6 Front Squat
2: 10 Dumbbell Bench Press
3: 30secs Strict Pull Up or Chin Over Bar Hold
4: Rest

WOD

12min AMRAP

Accessory

30min EMOM

1: 1 Round of DT
2: 12 Toes-to-Bar
3: Rest

*DT= 12 Deadlift, 9 Hang Power Cleans, 6 Shoulder to Overhead