WOD

Fitness

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m row

– 10 pull-ups

– 10 box step-ups

Station 2:

– 400m run

– 10 alt. DB snatch

– 30 single unders

+

R5M

+ 

2 rounds for time:

– 400m row

– 10 pull-ups

– 10 box step-ups

– 400m run

– 10 alt. DB snatch

– 30 single unders

Performance

E5M x 4 sets (2 each, alternating)

Station 1:

– 500/400m row

– 12 pull-ups

– 12 box jump overs (24/20”)

Station 2:

– 400m run

– 12 alt. DB snatch (50/35)

– 36 double unders

+

R5M

+ 

2 rounds for time:

– 500/400m row

– 12 pull-ups

– 12 box jump overs

– 400m run

– 12 alt. DB snatch

– 36 double unders

Fitness

A) E2M x 8 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 500/400m row

– 24-18-12 alt goblet hold reverse lunges

– 20-15-10 push-ups (elevated if needed)

Performance

A) E2M x 8 sets 

– 4 back squat

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4-8 @ 75-80%

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt BB front rack reverse lunges (115/75, 95/65, 75/55)

– 20/16-16/12-12/9 push-ups

RX+ use 135/95 and/or deficit push-ups

Fitness

A) E2M x 8 sets:

– 6 deadlifts

After Odd sets…

– 8-12 L-seated DB press

After even sets…

– 8-12 alt DB renegade rows

B) EMOM x 10-20 sets

– 6 KB swings 

– 3 hanging knee raises

– 3 up/downs

Performance

A) E2M x 8 sets:

– 4 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4-8 @ 75-80%

B) EMOM x 10-20 sets

– 6 KB swings (53/35)

– 3 toes to bar

– 3 burpees to target

RX+ use 70/44 and/or 5-5-5 rep scheme