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WARM UP
500 m row
2x :30 each:
strict pull ups
push ups
banded pull aparts
banded starfish

STRENGTH
12 min cap
3RM weighted pull ups
-then-
2x ME strict pull ups (no weight)

PERFORMANCE
12 min EMOM
2-3 MU or BMU

CONDITIONING
12 min EMOM
O:  C2C run
E:  ME unbroken pull ups

WOD
12 min AMRAP
15 HPC (115/75)
12 STO
9 B.O.B.

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WARM UP
400 m run
Coach’s WU

STRENGTH
10 min EMOM
BSQ – build to max

PERFORMANCE
10 min EMOM
O:  Weighted sled (2nd/back)
E:  6 barbell lunges (AHAP)

CONDITIONING
10 min AMRAP
shuttle run
40 Jumping lunges

WOD
w/ partner
100 cal row
100 BJ
100 WBS
100 cal row

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WARM UP
400 m run
2x :30 drills:
Fence drills
Sq
GM
PVC pass thru
-then-
Bergner WU w/ BB

STRENGTH
15 min cap
Max snatch
-then-
5 singles @ 95%

PERFORMANCE
15 min EMOM
1. 12/10 cal row
2. Sled push (2nd/back)
3. 5 PSn (135/95)

CONDITIONING
15 min cap
1 mile run
50 GTO (75/55)
50 Russian twists (25/15)

WOD
50-40-30-20-10
DU
Sit ups
** EMOM = 3 thrusters (95/65)

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WARM UP
2 rounds:
250 row
10 PVC pass thru
10 PVC fig 8’s
10 push ups
10 bar kips

STRENGTH
12 min cap
10 RM Shoulder press
-then-
2×10 @ 90%

PERFORMANCE
12 min EMOM
O:  single arm OH KB carry (2nd/back)
** alternate arms on way back
E:  6 Strict HSPU

CONDITIONING
12 MIN AMRAP
C2C run
15 STO (95/65)
200 m run
15 STO
400 m run
15 STO

WOD
“HELEN”
3 rounds for time
400 m run
21 KBS
12 pull ups

AB cash out

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WARM UP
Coach Beth Special Warm-Up

WOD
3 Rounds EMOM Style:
1. ME Cal Row
2. ME WBS
3. Sled (2nd Line and Back)
4. ME KBS (24/16)
5. C2C Run
6. Rest