E2MOM x 20

Hang Power Snatch

(Drop & Reset every rep)

Rounds 1-4:  Mid Thigh 75%

Rounds 5-7: 1 Mid Thigh + 1 Below Knee 75-80%

8-10: 2 Hang Power Snatch

WOD

AMRAP 10

10 Hang Power Clean (115/75)

10 Handstand Push-Ups



Gymnastics

:30/:30 x 3 Rounds

a) Hollow Rock

b) Ring Support

c) Face-to-wall Handstand Hold

Conditioning

E2MOM x 20

a) 15/12 Cal Row  +  20 Wall Balls (20/14)

b) 15 Box Jumps (24/20) + 30 Abmat Sit-Ups



 

Strength

EMOM x 12

2 Power Cleans

(Drop & Reset)

WOD

21 KB Swings (53/35)

15 Pull-Ups

50 Double Unders



 

 

Strength

Back Squat

5×5

(85% of 3RM found last week)

WOD

2 minutes Assault Bike Calories

4 minutes of Front Rack Lunges (115/85)

2 minutes Burpees over the bar

4 minutes Shoulder 2 Overhead (115/85)

*Score is total reps accumulated*



 

WOD

400m Partner Run

25 Synchro Burpees

50 Front Squats (135/95)

25 Synchro Burpees

50 Pull-Ups

25 Synchro Burpees

50 Alternating Box Jumps

400m Partner Run



 

Strength

Deadlift

5×5

(80% of 5RM)

WOD

5 Rounds for Time 

12 Alternating Pistols

6 Clean & Jerks (135/95)

30 Double Unders



 

Strength

Hang Power Snatch

EMOM x 16

(1-10) 1 rep every minute

(11-16) 1 rep every 2 minutes

WOD

AMRAP 10

15 Toes 2 Bar

15 OHS (95/65)



 

Gymnastics

3 Sets of each

5-10 Strict Ring Dips

15 GHD Sit Ups

WOD

40-30-20

KB Swing

Wall Ball

*200m Run after completion of each movement*



 

Strength

EMOM x 12

Power Clean

2 Touch & Go

WOD

AMRAP 10

15 Shoulder 2 Overhead (135/95)

15 Pull-Ups

Accessory

Barbell RDL

3 x 15



 

Strength

Back Squat

3 Rep Max

WOD

4 Rounds Each For Time:

15/12 Cal Row

12 Handstand Push Ups

9 Box Jumps (30/24)

– Rest 1 min –



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