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PART I

STRENGTH
12 Min EMOM:
Build to 2RM Back Squat

PERFORMANCE
12 Min EMOM:
1. Sled (2nd Line and Back)
2. 6 Double KB Lunge (each leg)
3. 10 Double KB Goblet Squat

CONDITIONING
12 Min AMRAP:
15 Cal Row
10 Front Rack Lunges (95/65)
10 Front Squats

PART II
4 Rounds:
40 DU
15 WBS (20/14)
15 KBS (24/16)
*3 Burpees EMOM

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PART I

STRENGTH
12 Min EMOM:
O: 5 Bench Press (AHAP:
E: 5 1-Arm KB Row (5 ea Arm)

PERFORMANCE
12 Min EMOM:
1. Band or Regular Pushups x 12
2. DB Curl and Press x 10
3. Strict Pull-ups x 10

CONDITIONING
12 Min AMRAP:
200m Run
20 Pushups
15 Pull-ups

PART II
18 Min AMRAP w/a Partner:
10, 20, 30, 40…
Cal Row
T2B
STO (115/75)

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PART I

STRENGTH
12 Min EMOM:
Hang Snatch x 2
Build to Max

PERFORMANCE
12 Min
Hang Snatch Technique

CONDITIONING
12 Min EMOM:
E: 12/10 Cal Row
O: 5 Power Snatch (95/65) + 15 Air Squats

PART II
Complete the Following:
1 Mile Run
60 Burpees
40 Power Cleans (135/95) *Rx+ (155/105)
*Split Any Way You Want

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WARM UP
400 m run
plyos

WOD
Teams of 3

400 m relay
C2C Farmer carry relay
150 Thrusters (95/65)
100 Snatch
150 Pull ups
C2C Farmer carry relay
400 m relay

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WARM UP
400 m run
pole to pole plyos

STRENGTH
10 min cap
3 x 10 barbell lunges (AHAP)
ss
3 x 10 barbell GM

PERFORMANCE
10 min EMOM
O:  12 Goblet step ups (24/20)
E:  12 Banded GM

CONDITIONING
10 min EMOM
O:  Sled SPRINT (2nd/back)
E:  ME SL KB DL

WOD
3-6-9-12-9-6-3
FSQ (135/95)
Burpees over bar
* 30 DU in between each round