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

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD
With a partner: Run together each partner does movement every other round
20 Rounds for time:
200m Run
12 Wall Balls (20/14)
9 Pull-ups
*30:00 Cap

Strength
Complete a set Every 2:00 x 6 Sets (alternating)
Set 1: 6-8 Landmine Meadow Rows/arm + 20 Banded Bicep curls (light tension)
Set 2: 30 Second AMRAP push-ups (ADV: deficit push-ups)
WOD
12 min Max Cal Row

Strength
Complete a set Every 2:00 x 6 Sets (alternating)
Set 1: 6-8 Landmine Meadow Rows/arm + 20 Banded Bicep curls (light tension)
Set 2: 30 Second AMRAP push-ups (ADV: deficit push-ups)
WOD
12 min Max Cal Row

Strength
Complete a set Every 2:00 x 6 Sets (alternating)
Set 1: 6-8 Landmine Meadow Rows/arm + 20 Banded Bicep curls (light tension)
Set 2: 30 Second AMRAP push-ups (ADV: deficit push-ups)
WOD
12 min Max Cal Row