WOD

Fitness & Performance

A) E4M x 4 sets:

– 8-12 BB overhead presses

– 8-12/side bent over rear delt rows

– 4-8 ring Y raises

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 1 length bent over hand over hand sled drag

– 10-20 band or cable tricep push-downs

– 10/side suitcase KB high steps (knee above waist)

OR 

Conditioning Option

10 min AMRAP:

– 10 cal row or bike

– 8 DB hang power snatch (50/35)

– 6 abmat sit-ups or toes to bar

R4M

10 min AMRAP:

– 10 cal row or bike

– 8 prisoner reverse lunges

– 6 dips

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

Fitness

B) E90S x 10-15 sets:

– 20 singles unders

– 3 DB up/down devil press

– 6 box step ups

– 3 lemon squeezes

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil press (35/20s)

– 3 box jump overs (24/20”)

– 6 lemon squeezes

Fitness & Performance

E3M x 12-16 sets

Station 1: 

– 250/200m row

– in remaining time complete

• Station 1: 5, 10 or 15 pull-ups (strict or kipping)

Station 2:

– 200m run or 500/400m bike

– in remaining time complete

• Station 2: 10, 15 or 20 push-ups

Station 3:

– 250/200m row

– in remaining time complete

• Station 3: 15 or 20 air squats

Station 4:

– 200m run or 500/400m bike

– in remaining time complete

• Station 4: 15 or 20 RKB swings (53/35)

Fitness

A) E2M x 8 sets

Odd sets:

– 8 KB heel elevated goblet squats @ 3110 tempo

– 16 alt KB gorilla rows

Even sets:

– 12-16 DB floor presses

– 16 L-seated leg lift-overs

B) E3M x 5-8 sets:

– 12/9 cal row

– 3 DB hang squat cleans

– 6 hanging knee raises 

– 3 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 front squat + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able.

B) E3M x 5-8 sets:

– 15/12 cal row

– 3 TNG squat cleans

– 6 toes to bar 

– 3 burpees over the barbell

*Pick a weight on squat cleans that is tough but you can keep unbroken for all sets. 

Fitness

E3M x 12-16 sets

– 250/200m row

– in remaining time complete

• Station 1: 4, 6, or 8 up/down DB devil cleans
• Station 2: 8 or 12 box step-ups
• Station 3: 12 or 16 prisoner reverse lunges
• Station 4: 24 or 36 single unders

*Change it up by alternating with a 400m bike

Performance

E3M x 12-16 sets

– 250/200m row

– in remaining time complete

• Station 1: 4, 6, or 8 DB devil cleans (35/20s)
• Station 2: 8 or 12 box jump overs (24/20”)
• Station 3: 12 or 16 DB reverse lunges
• Station 4: 24, 36, or 48 double unders

*Change it up by alternating with a 500/400m bike

Fitness & Performance

A) E4M x 4 sets:

– 8/side split squats (floor or rear foot elevated)

– 2-4 negative or 4-8 strict/weighted pull-ups

– 8-12 scaled or weighted dips

*Scale split squats with back foot on floor. 

Fitness

B) EMOM x 10-20 sets:

– 6 wallballs

– 4 hanging knee raise

– 2 up/downs to target

Performance

B) EMOM x 10-20 sets:

– 6 wallballs

– 4 toes to bar

– 2 burpees to target

RX+ use 7-5-3 rep scheme

Fitness

A) E3.5M x 5 sets:

– 8-12/side SA DB overhead press (standing)

– 8/side KB curtsy lunges (goblet hold)

– 8-12 bent over BB rows

B) E3M x 5-8 sets:
– 12/9 cal row

– 12 alt DB hang power snatches

– 9 air squats

– 6-9 lemon squeezes

Performance

A) E3.5M x 5 sets:

– 2.2.2 TNG power snatch clusters

B) E3M x 5-8 sets:
– 15/12 cal row

– 12 alt DB hang power snatches (50/35, 40/25)

– 12 air squats

– 9 lemon squeezes

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB SL b-stance RDLs

– 8-12 DB incline press

– 8-12 bent over BB rows

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drags (heavy)

– 10-20 DB/EZ bar skull crushers

– 10 straight arm banded lat pull-down

– 10/s half kneeling 90 degree landmine twists

OR 

Conditioning Option 

E5M x 4 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– In remaining time complete

• Station 1: 45 air squats
• Station 2: 30 push-ups
• Station 3: 30 RKB swings
• Station 4: 15 burpees to target

*Scale reps back 10-15 if needed (Ex: 30-15-15-5)