Skill: E90sec for 7 rounds

Back Squat – 2 reps @ 70-75% of 1 rm

WOD: EMOM for 4 rounds

Min 1: 10 DB Front Squats (2 dumbbells)

Min 2: 10 Renegade Row (same weight)

Min 3: 2 Wall Walks

Min 4: Rest

A) Oly: E90sec x 7rds; Power Clean; 85% plus 5 to 10# if you made all rounds last week.

B) Metcon: Partner, I go you go, A does s2o, B does s2o, A does BJ (lol), B does BJ etc.

5 S2O (135/95)

5 Box Jump (30/24)

1 Rope Climb

A) CF SWOD, but add jerk to each power clean.

B) CF Metcon

C) 50 GHD sit ups for time

D) 3 sets of 10 weighted ghd back extensions (not for time)

A) Strength: Kettlebell Complex; 12min EMOM; kettlebell doesn’t touch the ground until complex is completed. Recommended weight is (53/35), but scale up or down as needed. Dumbbells are ok too.

Skill: Rope Climb practice

E2MOM for 12 min – 1 rope climb

Options/Scales: Halfway up the rope or as high as possible, from the box, 2-3 rope up/downs w/knee raise

WOD: For time

Buy in: 500 m row or 400 m run

A) 12min EMOM

Min 1 – max HSPU

Min 2 – max Bar Muscle ups

B) CF Metcon

C) 150’ HS Walk for time (turf x 2)

Warm up:
Box Jumps
Push ups
Crab walks

Skill:  Tabata
med ball cleans
Situps

WOD:
15 lateral hops
12 push press
9 squats
AMRAP in 7 minutes

A) Strength: Back Squat; 5 sets of 3 @75% add 5# to last weeks weight (10# from week 1, or 90% of 3rm plus 5#)

B) WOD:

3 Squat Snatch (135/95)

6 Pull ups

8min AMRAP

Score: BS weight / rounds + reps

Skill: Deadbug Tabata

Strength: Deadlift (15 min)

5 x 2 @ 80% of 1 rm

WOD: 10 min AMRAP

50 single unders

10 wall balls

5 hand release push ups

Score: deadlift weight/rounds and reps