Every 8 min x 4-5 sets @ 80-90%
– 500/400m row
– 20 KB snatch (5L, 5R, 5L, 5R) @ 53/35
– 20 wallballs (20/14)
– 40 DUs (120 singles)

*Change the order every round.

A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111
2: 5-10 Supinated strict pull-ups
3: 8-10 DB Romanian deadlifts @2111

B) 5 sets:
Against a 2-minute running clock, complete…
– Run 200m @ 95%
– Strict HSPU / Kipping HSPU / banded HSPU / L-seated DB press
R2M between sets.

A) E2MOM x 12 min (6 sets)
2 Power Clean + 1 Push Jerk
– Start at 65% of 1RM C&J and end at 85+%

B) 4-5 sets at tough pace:
– 6 TnG power cleans (build per set to something heavy but UB)
– 6-10 T2B (UB)
– 30 sec row AFAP
R3M

A) Pause front squats 5 sets x 3-4 reps @ 4111; R2-3M
*Use heavier weight than last week for all sets.

B) CrossFit Open WODs 11.6 & 12.5
AMRAP in 7 minutes following the rep scheme below:
– 3 Thrusters (100/65 lbs)
– 3 Chest-to-Bar Pull-Ups
– 6 Thrusters
– 6 Chest-to-Bar Pull-Ups
– 9 Thrusters
– 9 Chest-to-Bar Pull-Ups
etc… continuing to increase by 3 reps every set

rest until 12 min then…

For time:
– Run 400m
– 30 burpee over the barbell
– Run 400m

A) E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%

+

E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch @ 75-85%

+

E2MOM x 8 min (4 sets)

– 1 squat snatch @ 85+%

 

B) 3 rounds not for time:

– 8 TGUPs 4/side AHAP

– 1 lap farmer carry AF&HAP

– 5-6 strict T2B @ 3111

– 10 DB curls

A) E3MOM x 15 min

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 3-5 reps @ 85%

After every set complete 2-3 weighted pull-ups

 

B) EMOM x 15-18 min

1: 10-15 KB swings 70/53

2: 5-10 burpees 6”ish target

3: 10 BB front rack reverse lunges (115/75, 95/65)

 

A) EMOM x 15 min

1: 5-6 Unsupported seated strict BB press @ 2111

2: 6-8 Romanian deadlifts @ 20X1

3: 8-10 Supinated ring rows @2111

*Get as horizontal as possible on the ring rows while still going through full range of motion.

 

B) 5 sets:

Against a 2-minute running clock, complete…

– 250/200m row

– Ring dips x max reps

R2M between sets.

A) Pause front squats 4 sets x 4-5 reps @ 4111; R2-3M

*Use heavier weight than last week for all sets.

 

B) Three rounds for time of:

– 30 Overhead Walking Lunge Steps (45/25 lbs)

– 15 Pull-Ups

– 400 Meter Run

 

C) 2-3 rounds not for time:

– 15-20 reverse snow angels

– BB quad smash x 1 min/ side