Strength
EMOM 14
Toes-to-Bar
0 – 2 min, establish largest unbroken set of toes to bar
EMOM (2:00 – 13:00)
5 unbroken toes-to-bar
13:00 – 14:00
Max effort toes-to-bar
Hero WOD
Ronnie Henderson
20 deadlift 225/155
500m row
10 deadlift 275/185
500m row
5 deadlift 315/225
500m row

Strength
EMOM 14
Toes-to-Bar
0 – 2 min, establish largest unbroken set of toes to bar
EMOM (2:00 – 13:00)
5 unbroken toes-to-bar
13:00 – 14:00
Max effort toes-to-bar
Hero WOD
Ronnie Henderson
20 deadlift 225/155
500m row
10 deadlift 275/185
500m row
5 deadlift 315/225
500m row

Strength
EMOM 14
Toes-to-Bar
0 – 2 min, establish largest unbroken set of toes to bar
EMOM (2:00 – 13:00)
5 unbroken toes-to-bar
13:00 – 14:00
Max effort toes-to-bar
Hero WOD
Ronnie Henderson
20 deadlift 225/155
500m row
10 deadlift 275/185
500m row
5 deadlift 315/225
500m row

Strength
E2MO2M
Snatch (Power or Full)
5 – 5 – 3 – 3 – 2 – 1 – 1
WOD
5 Wall Walks
40 double-unders
15 snatches 75/55
4 Wall Walks
40 double-unders
12 snatches 95/75
3 Wall Walks
40 double-unders
9 snatches 115/95
2 Wall Walks
40 double-unders
6 snatches 135/115
1 Wall Walk
40 double-unders

Strength
E2MO2M
Snatch (Power or Full)
5 – 5 – 3 – 3 – 2 – 1 – 1
WOD
5 Wall Walks
40 double-unders
15 snatches 75/55
4 Wall Walks
40 double-unders
12 snatches 95/75
3 Wall Walks
40 double-unders
9 snatches 115/95
2 Wall Walks
40 double-unders
6 snatches 135/115
1 Wall Walk
40 double-unders

Strength
E2MO2M
Snatch (Power or Full)
5 – 5 – 3 – 3 – 2 – 1 – 1
WOD
5 Wall Walks
40 double-unders
15 snatches 75/55
4 Wall Walks
40 double-unders
12 snatches 95/75
3 Wall Walks
40 double-unders
9 snatches 115/95
2 Wall Walks
40 double-unders
6 snatches 135/115
1 Wall Walk
40 double-unders

Strength
Push Press
E2MO2M
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
10 Rounds for time
10 close-grip push-ups to a plate 45/25
10 plate ground to overhead 45/25
30 double-unders 2:1 singles

Strength
Push Press
E2MO2M
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
10 Rounds for time
10 close-grip push-ups to a plate 45/25
10 plate ground to overhead 45/25
30 double-unders 2:1 singles

Strength
Push Press
E2MO2M
8 – 6 – 4 – 2 – 2 – 2 – 2
(building)
WOD
10 Rounds for time
10 close-grip push-ups to a plate 45/25
10 plate ground to overhead 45/25
30 double-unders 2:1 singles

Strength
5 RM Power Clean Touch and GO
WOD
5 Rounds for time
10 hanging power cleans 115/75
8 shoulder-to-overhead 115/75
6 front squats 115/75
4 bar-facing burpees
2 bar muscle-ups

Strength
5 RM Power Clean Touch and GO
WOD
5 Rounds for time
10 hanging power cleans 115/75
8 shoulder-to-overhead 115/75
6 front squats 115/75
4 bar-facing burpees
2 bar muscle-ups

Strength
5 RM Power Clean Touch and GO
WOD
5 Rounds for time
10 hanging power cleans 115/75
8 shoulder-to-overhead 115/75
6 front squats 115/75
4 bar-facing burpees
2 bar muscle-ups

Strength
Front Squat: 8-6-4-3-3-3-3 E2MOM
WOD
Buy-in 50 burpees, then
3 rounds
30 Alt DB Snatches 50/35
50-ft Overhead Walking Lunge 50/35; 25-ft (R); 25-ft (L)
15 pull-ups

Strength
Front Squat: 8-6-4-3-3-3-3 E2MOM
WOD
Buy-in 50 burpees, then
3 rounds
30 Alt DB Snatches 50/35
50-ft Overhead Walking Lunge 50/35; 25-ft (R); 25-ft (L)
15 pull-ups

Strength
Front Squat: 8-6-4-3-3-3-3 E2MOM
WOD
Buy-in 50 burpees, then
3 rounds
30 Alt DB Snatches 50/35
50-ft Overhead Walking Lunge 50/35; 25-ft (R); 25-ft (L)
15 pull-ups

For Time
10 Burpees
25 Push-Ups – 10 Burpees
25 Push-Ups – 10 Burpees – 50 Lunges
25 Push-Ups – 10 Burpees – 50 Lunges – 100 Sit-Ups
25 Push-Ups – 10 Burpees – 50 Lunges – 100 Sit-Ups – 150 Air Squats

For Time
10 Burpees
25 Push-Ups – 10 Burpees
25 Push-Ups – 10 Burpees – 50 Lunges
25 Push-Ups – 10 Burpees – 50 Lunges – 100 Sit-Ups
25 Push-Ups – 10 Burpees – 50 Lunges – 100 Sit-Ups – 150 Air Squats

For Time
10 Burpees
25 Push-Ups – 10 Burpees
25 Push-Ups – 10 Burpees – 50 Lunges
25 Push-Ups – 10 Burpees – 50 Lunges – 100 Sit-Ups
25 Push-Ups – 10 Burpees – 50 Lunges – 100 Sit-Ups – 150 Air Squats