WOD

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Even:

– 8 double KB heel elevated front squats w/ pause

– 8-12/side half kneeling DB press

Odd:

– 8-12 tough ring rows

– 8-12 supine medball hamstring curls

B) E90S  x 10-15 sets

– 20 single unders / lateral hops

– 4 double DB hang power cleans

– 4 wallballs

– 4 box step ups 

Performance

A) E2MOM x 8 sets:

– 1 power clean + 1 front squat + 1 hang (squat) clean

B) E90S  x 10-15 sets

– 20 double unders

– 3 TnG power cleans @ 65-75% of A

– 6 wallballs (20/14)

– 3 box jump overs (24/20”)

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 750 air squats

– 400m run

*Partition bodyweight movements as needed. 

Fitness

At 0:00…

– Run 800m (scale to 600m)

– 3 rounds

• 12 wallballs
• 12 RKB swings

At 12:00

– 800m row (scale to 600m)

– 3 rounds

• 10 DB SA hang power cleans (5/5)
• 10 box step ups

At 24:00

– Pick run or row

– 3 rounds

• 8 hanging knee raises
• 8 up/downs

Performance

At 0:00…

– Run 800m

– 3 rounds

• 15 wallballs (20/14)
• 15 RKB swings (53/35)

At 12:00

– 1000/800m row

– 3 rounds

• 12 DB SA hang power cleans (3/3/3/3 @ 50/35)
• 12 box jump overs

At 24:00

– Pick run or row

– 3 rounds

• 9 toes to bar
• 9 burpees to target

Fitness & Performance

A) E4M x 4 sets:

– 8-16 DB bench press w/ pause

– 8-12/side SA half kneeling banded lat pull/downs

– 8/side DB external rotations

B) Strength Option

3-4 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 bent over BB rows w/ pause

– 8-12 dips (banded/bodyweight/weighted)

– 8-12/side SA DB preacher curls (bench at hip crease)

OR

Conditioning Option

For time:

– 50 cal row

– 35 RKB swings

– 35 cal row

– 20 RKB swings 

– 20 cal row

Fitness

A) E3M x 6 sets

– 10-8-6-4-2-1 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 5/17

B) 5 rounds for time:

– 200m run

– 8 double KB/DB deadlifts

– 20 single unders

– 4-8 strict pull-ups

R60S

Performance

A) E3M x 6 sets

Deadlift

Set 1: 5 @ 70%

Set 2: 3 @ 80%
Sets 3-6: 1-3 @ 80-92.5%

*Heavier than 5/17

B) 5 rounds for time:

– 200m run

– 10 double KB/DB deadlifts (53/35s)

– 20 double unders

– 5-10 strict pull-ups

R60S

Fitness & Performance

A) E4M x 4 sets:

– 8-16 DB bench press w/ pause

– 8-12/side SA half kneeling banded lat pull/downs

– 8/side DB external rotations

B) Strength Option

3-4 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 bent over BB rows w/ pause

– 8-12 dips (banded/bodyweight/weighted)

– 8-12/side SA DB preacher curls (bench at hip crease)

OR

Conditioning Option

For time:

– 50 cal row

– 35 RKB swings

– 35 cal row

– 20 RKB swings 

– 20 cal row

Fitness

A) E2M x 6 sets:

– 5-4-3-2-1-1 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

B) E90S x 10-15 sets:

– 4 DB push press

– 4 horizontal ring rows

– 4 KB goblet squats

– 4 lemon squeezes

Performance

A) E2M x 6 sets:

– 5-4-3-2-1-1 push jerks

*Heavier than 5/16

B) E90S x 10-15 sets:

– 3 push jerk @ 65-75% of A

– 4 horizontal ring rows

– 5 KB goblet squats (53/35)

– 6 lemon squeezes

RX+ perform 2 bMUs ring MUs for RRs.

Fitness

E6M x 5-7 sets:

– 400m row

– 8 DB hang power cleans

– 10 hanging knee raises

– 8 box step ups

– 8-12 push-ups

Performance

E6M x 5-7 sets:

– 500/400m row

– 9 power cleans (115/75, 95/65)

– 12 toes to bar

– 9 box jump overs

– 15/12 push-ups