A) Every 5 minutes x 3 sets:

– 10 front squats

– 10-15 incline DB presses

*RPE on squats should increase per set (5-7-9)

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10-15 KB swings (53/35)

3: 15-20 wallballs (20/14)

*RX+ – 15/12 cal row, 70/44 KB

A) Every 75 seconds x 10 sets

– 2 x (TnG power clean + push jerk)

*Work on cycling the barbell efficiently.

B) Open WOD 13.4

7 min AMRAP:

– 3 clean and jerks (135/95)

– 3 toes to bar

– 6 clean and jerks

– 6 toes to bar

– etc., increasing by 3s each round

C) 3 sets for quality:

– 20 alternating DB bicep curls

– 20 alternating Russian plate twists

For time in teams of three:

– 1500/1200m row (in 250/200m splits)

– 120 DB snatches (50/35)

– 1500/1200m row (in 250/200m splits)

– 120 pull-ups

– 1500/1200m row (in 250/200m splits)

– 120 alternating box jumps w/ step down (24/20”)

– 1500/1200m row (in 250/200m splits)

– 120 burpees over the rower

Masters

For time in teams of three:

– 1200/900m row

– 90 DB snatches

– 1200/900m row

– 90 ring rows

– 1200/900m row

– 90 alternating box step ups (24/20”)

– 1200/900m row

– 90 burpees

A) E2.5MOM – back squat

Set 1: 7@65%

Set 2: 5@75%

Set 3: 3@85%

Set 4: 1@90%

Set 5: 3@85%

Set 6: 5@75%

Set 7: 7@65%

*Focus on breathing and bracing appropriately.

B) Every 3 minutes x 4-7 sets:

– 400m run

– 10 UB thrusters

*Pick a weight on thrusters that is tough for 10 but unbroken

A) Every 3 minutes x 6 sets:

– 4 deadlifts @ 72-75%

– 4 bench press @ 72-75%

B) 3 sets for quality:

– 8/side front foot elevated split squat on 45lb plate

– 8 weighted or 4 negative pull-ups

*At or above last week’s heaviest set weight.

C) 3 sets:

– hand over hand bent over sled pull x 1 length

– max effort set of diamond push-ups

– 4 BB curls with 8 second eccentric

A) Every 90 seconds x 8 sets

– 3 TnG power clean + push jerk

*Work on cycling the barbell efficiently.

B) Every 3 minutes x 4-7 sets:

– 200m run

– 6 shoulder to overhead

– 4-8 toes to bar

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

C) 3 sets for quality:

– 8 BB abdominal rollouts

– 10 DB rear laterals

A) E2MOM – back squat

Set 1: 8@60%

Set 2: 6@70%

Set 3: 4@80%

Set 4: 2@85%

Set 5: 4@80%

Set 6: 6@70%

Set 7: 8@60%

*Focus on breathing and bracing appropriately.

B) 3 rounds for time:

– 500m row

– 10 single arm overhead DB walking lunges (R arm)

– 30 double unders

– 10 single arm overhead DB walking lunges (L arm)

– 30 double unders

C) 3 sets for quality:

– 20 plate twists

– 10 medball hamstring curls