A) Every 5 minutes x 3 sets
– 10 back squats
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10 double KB deadlifts 53/35
3: 20 double unders + 4-8 pull-ups
Rx+: 70/44 KBs, and CTB pull-ups
WOD
A) E3MOM x 5 sets
– 5 deadlifts @ 3111 tempo
– 7/side half kneeling DB press @ 2111 tempo
B) 3 sets for time:
– 10/side single arm KB front rack walking lunges
– 10 chest supported rows with pause
– 20 banded hamstring curls with pause
– 8/side plank knee to opposite elbow (controlled)
A) Every 2 minutes x 8 sets:
– halting snatch deadlift at knee +
snatch pull +
snatch
B) Every 3 minutes x 5 sets @ 90%
– 200m run
– 8 overhead squats (95/65)
A) E2M x 7 sets:
– 3 bench press @ 32X1 tempo
– 6 bent over barbell with pause at torso
*start deadlift weight at heaviest set of 5’s weight from last week.
B) For time:
– 30/24 cal row
– 30 toes to bar
– 30 box jumps w/ step down (24/20”)
– 30/24 cal row
– 30 RKB swings (53/35)
– 30 HR push-ups
– 30/24 cal row
A) Every 90 sec x 8 sets:
– 1 hang clean + 1 clean + 1 split jerk
*To be performed as full squat cleans.
*Build to a heavy set.
B) 3 rounds for time:
– 400m run
– 10 hang power cleans (135/95)
– 50 double unders
C) 3 sets for time:
– 8 seated good mornings @ 2011 tempo
– 16 banded pull aparts (8 pronated / 8 supinated)
A) Every 75 seconds x 10 sets:
– 1 back squats @ 32X1 tempo
*Start at last week’s heaviest set of 2.
B) Every 3 minutes x 4-6 sets
– 250/200m row
– 12 wallballs
– 8 pull-ups
– 4 burpees over the rower