Warm up
2 Rounds
7 of each movement in the strength section
AND 7 strict press to get those shoulders ready for the HSPU or variation.
We will give you time to get some weight on your bar for the first movement of the strength.

EMOM 12 – adding weight each movement, this is not for a 1 rep max, moderately heavy weights. Really hard work, with a pretty short rest.
Minutes 1-4: 3 Power Position Squat Clean
Minutes 5-8: 2 Above Knee Squat Clean
Minutes 9-12: 1 Below Knee Squat Clean (just off the ground)

EMOM for 16 minutes, rotating movements
1: 12 Pistols or 24 air squats
2:10 burpees
3: 8 strict HSPU or sub kipping HSPU or dB press
4: Max Distance 10m Shuttle Runs
*** Score is your reps of shuttle runs, every 10m is a rep

Want to get warmed up for those pistols. This is a good video!

2 rounds
10 Good morning with an empty bar
6 box step ups with your bar (or not bar)
6 empty bar deadlifts
50 singles ..yup.. single unders

Strenght
EOMOM 10 minutes
4 REPS (adding one)
should be the same weight or take a step back this week and clean up your technique

Wod
21-15-9 **You can always sub step ups for box jumps!!!! Still RX
Box Jumps 24/20
Double DB snatch 50/35

Extra-
Every 90 seconds for 12 minutes
8 handstand push ups or deficit hspu
OR if you are working on those
6 attempts max handstand hold on wall or max static plate hold overhead
OR Max hold on a seated db hold overhead

Back squat warm up
Find a new 5 rep max back squat. Just a few sessions of this left. Can you keep going up. If you get stuck stay at your same number and try again. If your squats are getting worse technique wise this session is a good time to focus on that. Don’t give up depth because you are adding weight. Depth of squats should be below parallel and not change no matter weight or rep count

Wod
6 x 500m row with approximately 1 to 1 work to rest ratio
This is harder than it looks
**Score is SLOWEST 500m interval so push every round
There are 9 rowers partner up with someone who rows about as fast as you. We will have spray bottles and towels by each rower so you can spray handles and hands before each row.

OR OR OR

Bike 30 Seconds Rest 3 Minutes for 6 rounds. Score is lowest total cals on the bike.

Warm up
200M run
5 Push press
5 push jerk
5 Hang snatches
5 Overhead squats

Strength
Build up to a heavy push press, around 80 percent of your max. If you don’t know your max build up to max so we can use the number in the future
8 sets 1 heavy push press

Wod
AMRAP 16 Minutes
8 Power Snatch 75/55lbs*
6 Hang Squat Snatch 75/55lbs*
4 Overhead Squats 75/55lbs*
*every time you have to drop the bar run 400M
Scaling: – If you are severely limited by mobility to the point where this workout is ineffective or dangerous, consider modifying to power snatches and front squats, or the “clean” variant of all three movements.
*target of 3 to 6 rounds, which doesn’t seem like a lot but we are back squatting tomorrow so you will want something left in your legs!

Extra
every 3 minutes for 12 Minutes row 30/25 cals

Wod 1- 8 Minutes Amrap- 1 Partner Working at a time
30 Air Squats
20 Burpees

Wod 2- 10 Minute Amrap
20 power cleans 135/95
20 lunges with slam ball overhead

Wod 3
15 Minutes Amrap
20 Cal Row
20 thrusters 95/65 or 50/35 with double dbs
200 M Farmer Carry (both walk on the farmer carry, one partner holds both dumbbells but you can switch as needed.