EMOM x 10: 1 power snatch + 1 squat snatch Min. 1-2: 62% Min. 3-4: 67% Min. 5-6: 72% Min. 7-8: 77% Min. 9-10: 82% For time: 50/35 cal. row 35 burpees over the rower 50 OHS 95/65

EMOM x 10: Even: 25′ HS walk/50′ bear crawl Odd: 15/12 cal. bike Rest 3:00 20/18 cal. row 20 C2B 15 strict HSPU’s 15 strict TTB 10 BMU’s 100 DU’s

Back squats 6 x 3 @ 62-65-68-71-74-77% WOD-for time: Buy in with 600m run 21-15-9 OH walking lunge 45/25 Burpees over plate Cash out with 600m run

EMOM x 12: Even: :30 max DU’s Odd: 8-12 kipping HSPU’s Conditioning – for time: 400m run 21 front squats 115/80 21 box jump overs 24/20 400m run 15 front squats 115/80 15 box jump overs 24/20 400m run 9 front squats 115/80 9 box jump overs 24/20 400m run

Every :90 x 6 – complex of: 3 position squat snatch Round 1 – 60% Round 2 – 63% Round 3 – 66% Round 4 – 69% Round 5 – 72% Round 6 – 75% WOD: EMOM x failure: 1 squat snatch + 5 burpees (Increase 5-10lbs. each completed lift. The goal is to get […]

Every :90 x 6: 3 bench press & 3 strict C2B pull-ups Round 1 – 60% (bench press) Round 2 – 63% Round 3 – 66% Round 4 – 69% Round 5 – 72% Round 6 – 75% (Do weighted C2B if possible) Conditioning: 10:00 Ascending ladder: 2 KBS 70/53 2 TTB 2 cal. bike […]

Every :90 x 6 – complex of: 3 position squat clean and split jerk Round 1 – 60% Round 2 – 63% Round 3 – 66% Round 4 – 69% Round 5 – 72% Round 6 – 75% WOD: EMOM x 12 (4 rounds): 1) 15/12 cal. row 2) 6 power cleans 155/105 3) 50 […]

EMOM x 10 Complex of: Power snatch Squat snatch 1-2 60% 3-4 65% 5-6 70% 7-8 75% 9-10 75-80% Conditioning: For time: 20 burpee box jump overs 24″/20″ 30 power snatches 95/65 40 OHS 95/65 50 cal. bike

AMRAP x 5 of: 3 deadlifts 225/155 3 kipping HSPU’s 6 deadlifts 225/155 6 kipping HSPU’s 9 deadlifts 225/155 9 kipping HSPU’s …increasing in increments of 3’s Conditioning: AMRAP x 4: 27 cal. row 27 wallballs 20/14 27 C2B pull-ups Rest 4:00 AMRAP x 4: 21 cal. row 21 wallballs 21 TTB Rest 4:00 AMRAP […]

Teams of 2: AMRAP x 20: 16 cal. bike 16 hang power cleans 135/95 16 S2OH 135/95 16 synchro BFB