A] Warm-up

B] Strength

Back squat

Emom

min 0-4: 3 back squat

min 4-7: 2 back squat

min 7-10: 1 back squat

C] Wod

3 rounds for time:

30 calories row

20 toes-to-bar

10 clean & jerk @ 155/105

A] Warm-up

B] Skills

Practice for 12 minutes one mouvement of your choice in the emom:

-handstand push-ups

-ring dips

-muscle-ups

-pull-ups/toes-to-bar

-double-unders

Emom 12 min:

min 1: 1-2 rope climb

min 2: 3-5 R / 3-5 L kettlebell snatch @ moderate weight

min 3: choo...

A] Warm-up

B] Strength

15 minutes to find...

1 rep max of thrusters

C] Wod

Against a 4 minutes running clock, complete the following for max reps:

75 double-unders

20 thrusters @ 95/65

max burpees over bar

rest 3 minutes, then repeat for a total of 3 rounds.

A] Warm-up

B] Strength

Every minute on the minute for 16:

min 1: 50 seconds plank hold

min 2: 5-10 strict pull-ups

min 3: 15 sumo dl high pull @ 32/24

min 4: 35 air squats

C] Wod

Amrap 6 minutes:

5 chest-to-bar pull-ups

12 wall-balls @ 20/14

1min rest

Amrap 6 minutes:

5 front squat...

A] Warm-up

B] Strength

Power snatch

5 sets of 5 reps unbroken

Note: build over the sets

C] Wod

4 rounds for time:

15 calories row

10 handstand push-ups

10 toes-to-bar

5 power snatch @ 135/95

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

2 push-press + 1 push-jerk+ 1 split jerk

Note: load over the sets

C] Wod

Amrap 18 minutes:

6 shoulder-to-overhead @ 135/95

18 push-ups

6 deadlifts @ 135/95

18 jumping alternate lunges

A] Warm-up

B] Strength

Overhead squat

10-8-6-4-2

Note: from ground or rack. The first set is not for warm-up. All 5 sets must be heavy.

C] Wod

21-15-9 for time:

Overhead squat* @ 

Kettlebell swings @ 32/24

400m run between sets

Note: 21 reps @ 95/65 

15 reps @ 115/75

9 reps @ 135/...

A] Warm-up

B] Strength

Power clean

4 sets of 5 reps unbroken

Pistols

4 sets of 10 reps* (total)

Note: build over the sets and practice the pistols if you don't have them. 2 min rest between sets.

C] Team Wod

For time:

30 power clean & jerk @ 115/75

60 pull-ups

90 burpees

120 box j...

A] Warm-up

B] Strength

Shoulder press

6 sets of 2 reps

Note: load over the sets

C] Wod

4 rounds for time:

12 burpees over bar

9 handstand push-ups

6 thrusters @ 115/75

400m run

A] Warm-up

B] Strength

Every 90 seconds for 15 minutes:

3 hang power clean + 1 push-jerk

Note: Load over the sets

C] Wod

Amrap 20 minutes in team of 2:

10 power clean @ 135/95

30 box jumps @ 24/20

10 shoulder-to-overhead @ 135/95

30 toes-to-bar

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