WOD

A) EMOM x 5 min – Front squat

Min 1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S then…

 

B) E2MOM x 10 min – Front squat

Min 6: 1 @ 85%

8: 85-90%

10: 90%

12: 90+%

14: 90+%

 

*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.

 

C) Every 5 minutes, for 15-20 minutes (3-4 sets):

– Run 400m

– 12 BB front rack reverse lunges (155/105, 135/95, 115/75, 95/65, 75/45)

– 3-5 muscle ups OR 3-5 muscle-up turnovers on low rings + 6-10 push-ups

 

*Use a deficit of 4-6” on HSPU if able.

*Scale with kipping, banded, or L-seated DB presses.

A) EMOM x 8 min

– 1 power snatch + 1 hang (squat) snatch + 1 overhead squat

*Build to a heavy but technically sound weight.

 

B) 3 sets:

– 2 squat snatch at 90% of A (or go 3-5% heavier than 7/21)

*Concentrate on no failed reps.

 

C) 4 sets not for time:

– 3 deadlifts to knee cap + 1 deadlift @ 75%

*Pause 2 sec at knee and 2 sec on ground.

– 10 L-sit single leg lifts/side (elevate hands if needed)

– 30-45 sec “nose and toes” handstand hold

– 30-50 UB double unders or 1 min DU practice

 

D) Want more? Optional conditioning:

– Row 4000m at 15 sec slower than your PR 2K pace.

A) EMOM x 10 min

– 1 power clean + 1 hang (squat) clean

*Build from 65% to today’s heavy.

 

B) AMRAP in 5 minutes:

– 5 Squat Cleans (135/95 lbs.)

– 10 Burpees Over the Barbell

*This is a capacity test and should be full effort.

 

C) 3 sets:

– 15 BB hip extensions @ 20X1 (use same weight or heavier than B)

– 15 bent over reverse flys @ 20X0

Rest as needed

A)Build to 80% of your push press quickly

 

B) EMOM x 15 min (5 sets)

1: Push press x 2 reps (build from 80% to at or near a 2RM)

2: Build to a heavy weighted pull-up over sets of 3-2-2-1-1

OR perform 6-8 bent over BB rows if still working on your first pull-up

3: 10 DB deadlifts @ 20X1

 

C) AMRAP in 6 minutes of:

– 8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 2 minutes, and then…

 

AMRAP in 6 minutes of:

– 12 Ring Dips

– 15 Box Jump-Overs (24″/20″)

Rest 2 minutes, and then…

 

AMRAP in 6 minutes of:

– Row for calories

A) In 10 minutes build to today’s 1RM Box Squat

 

Followed by…

 

E2MOM x 6 min (3 set):

– Tempo back squat x 3 reps @ 42X1

*Perform the tempo back squats @ 75% of today’s box squat

 

B) Three rounds for time of:

– Run 400 meters

– 12 toes to bar

– 9 front squats (185/125, 135/95, 95/65)

A) EMOM x 5 min – Front squat

Min 1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S then…

 

B) E2MOM x 10 min – Front squat

Min 6: 1 @ 85%

8: 85-90%

10: 90%

12: 90+%

14: 90+%

 

*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.

 

C) Every 5 minutes, for 15-20 minutes (3-4 sets):

– 30/24 cal row

– 16 double KB front rack walking lunges

– 5-8 strict handstand push-ups

 

*Use a deficit of 4-6” on HSPU if able.

*Scale with kipping, banded, or L-seated DB presses.

A) EMOM x 8 min

– 1 power snatch + 1 overhead squat

*Build to a heavy but technically sound weight.

 

B) 3 sets:

– 2 squat snatch at 90% of A

 

C) Tester:

– 2000m row for time

 

D) 4 sets not for time:

– 3 deadlifts to knee cap + 1 deadlift @ 70%

*Pause 2 sec at knee and 2 sec on ground.

– Isometric to of pull-up hold for max time

 

A) EMOM x 10 min

– 1 power clean (build from 65% to a new 1RM if able)

 

Rest 2 min…

 

B) AMRAP in 8 min:

– power clean at 90% of A

 

C) AMRAP in 6 min:

– 7 burpee box jump overs (24/20)

– 14 wallballs (20/14)

– 14 KB swings (70/53)