EMOM x 4 min perform 3 Back Squats @ 65% of 1RM *on the last set perform as many reps as possible, sell out.

Part 2

E2MOM x 8 sets: 50m sled push (empty) + 10 burpees

Extra (optional Post WOD):

7 x 5 Kipping HSPU w/:20 rest between sets

EMOM x 4 min perform 3 Back Squats @ 85% of 1RM *on the last set perform as many reps as possible, sell out.

Part 2

E2MOM x 8 sets: 50m sled push #90 + 10 burpees

Extra (optional Post WOD):

7 x 5 Kipping HSPU w/:20 rest between sets

Rest Day:

Rest Day: Practice Tall Snatches

Make-up WOD or 5k row (attempt to row faster splits every 1k) or ‘Lipson Test’ 400m sled pull @ body weight

Clean

EMOM x 5 sets – 50% x 1,

EMOM x 5 sets – 55% x 1,

EMOM x 5 sets – 60-65% x 1

Part 2

4 rounds for time of:

5 hang power clean and power jerks, 95-75/65-55

4 thrusters 95-75/65-55

3 power snatches, 95-75/65-55

Extra (optional post wod):

EMOM x 4 min perform 2 Front Squats @ 90% of 1RM *on the last set perform as many reps as possible, sell out.

Clean

EMOM x 5 sets – 73% x 1,

EMOM x 5 sets – 78% x 1,

EMOM x 5 sets – 83% x 1

Part 2

4 rounds for time of:

5 hang power clean and power jerks, 135/95

4 thrusters, 135/95

3 power snatches, 135/95

 Extra (optional post wod):

EMOM x 4 min perform 2 Front Squats @ 90% of 1RM *on the last set perform as many reps as possible, sell out.

E:30 x 6 sets perform 1 rope climb

Part 2

6 rounds of:

1 min ME row for Calories/ME 50m sprints

1 min ME pull-ups or ring rows + negative pull ups, 2 minute rest

E:30 x 6 sets perform 1 legless rope climb or weighted vest rope climb

Part 2

6 rounds of:

1 min ME row for Calories/50m sprints

1 min ME bar muscle-ups, 2 minute rest

Snatch Every :90 – 50%x1, 55%x1, 60%x1, 60%x1, 70%x1

Part 2

“3 rounds of:

3 min clock:

Run 400m w/remaining time complete an AMRAP of Overhead Squats, 75-95/55-65, no rest between rounds

Extra (optional post wod):

A1) 3 x 15 strict TTB, rest :30

A2) :90 plank hold, rest as needed between sets

Snatch E:90 – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1

Part 2

3 rounds of:

3 min running clock:

Run 100m shuttle run w/remaining time complete an AMRAP of Overhead Squats, 115-135/95-75, rest 1 min between rounds

Extra (optional post wod):

A1) 3 x 15 strict TTB, rest :30

A2) :90 plank hold, rest as needed between sets

EMOM x 4 min perform 3 Front Squats @ 85% of 1RM *on the last set perform as many reps as possible, sell out.

Part 2

5 rounds, each for time, of:

10 pull-ups/10 ring rows-10 jumping pull ups

20 wall-ball shots @ 14/10

25 H.R. push-ups,

Rest 2 minutes between rounds

Extra (optional Post WOD):

3 x :30 L-sit, followed by 12 UB TTB, rest 1-2 minutes between sets

EMOM x 4 min perform 3 Front Squats @ 85% of 1RM *on the last set perform as many reps as possible, sell out.

Part 2

5 rounds, each for time, of:

10 chest-to-bar pull-ups/strict weighted pull ups

20 wall-ball shots @ 20/14 (2 for 1s)

25 H.R. weighted push-ups,

Rest 2 minutes between rounds

Extra (optional Post WOD):

3 x :30 L-sit, followed by 12 UB TTB, rest 1-2 minutes between sets

Rest Day:

Rest Day: Practice Pistols

Make-up WOD or 5k row (attempt to row faster splits every 1k)

EMOM x 5 sets: 3 Power Cleans + 1 Power Jerk @ 50-60%

Part 2

“In Teams of 2:

Part 1.

5 min AMRAP of:

Max UB Power Clean, 95-75/65-55,

100m sprint

*Teammate #1 completes as many UB PC’s as possible when the bar is dropped they must sprint 100m and tag off to partner #2, who will do the same. Score is total # of HPC’s completed.

Rest 2 minutes.

Part 2.

3 min AMRAP of:

5 Shoulder overhead, 95-75/65-55

5 Box jump overs 20?/18? *each teammate completes a full round”

Extra (optional post wod):

EMOM x 4 min perform 4 Back Squats @ 50-60% 1RM *on the last set perform as many reps as possible, sell out.

EMOM x 5 sets: 3 Power Cleans + 1 Power Jerk @ 70%

Part 2

“In Teams of 2:

Part 1

5 min AMRAP of:

Max UB Power Clean, 155/105,

100m sprint w a sandbag/vest

*Teammate #1 completes as many UB PC’s as possible when the bar is dropped they must sprint 100m and tag off to partner #2, who will do the same. Score is total # of PC’s completed.

Rest 2 minutes.

Part 2

3 min AMRAP of:

5 Shoulder overhead, 155/105

5 Box jump overs 24?/20? *each teammate completes a full round”

Extra (optional post wod):

EMOM x 4 min perform 4 Back Squats @ 80% 1RM *on the last set perform as many reps as possible, sell out.

Part 2

15 min AMRAP for quality of:

3 Rope climbs,

12 kipping HSPU/walk walks, shoulder press, banded lat pulls downs + ring rows

Part 2

5 Rds (1:1 rest ratio)

1-2 weighted Rope climbs,

12 strict HSPU (unweighted)