Skill: 5 sets of 3-5 reps

Tempo strict pull ups: 3 seconds up, 1 second at the top, 3 seconds down

*If athlete does not have strict pull ups, they can:

- partner up for assistance

- use a challenging band

Strength: Power Snatch + Hang Power Snatch Complex

EMOM for 10 min

Start at 60% of your 1 rm Power Snatch

Increase weight each round with good form

WOD:

4 RFT

Strength: Bench Press take 15 minutes to find today’s heavy double

rest 2 min

ONE set of max reps at 75% of double weight

WOD: 3 ROUNDS OF:

4 min AMRAP

10 Ring Dips (usual subs)

Skill: Teams of 3

Accumulate as many row meters as possible in 12 min

WOD: 12 Min AMRAP

9 Deadlifts 155/105

6 Burpees

3 Power Cleans 155/105

Skill: E4MOM for 5 rounds

2 rope climbs* (sub: as high as possible/4 up/downs with raise [no ring rows today])

15/10 Cal AAB or 20/15 row

*stagger as needed

WOD: 10 min AMRAP

Strength: Deadlift 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 21-15- 9

DB Alt Power Snatch 40-50/25- 35

T2B

Score: Deadlift 5 rm/time

WOD: RX: Partner Hero Wes

For time:

Run 800 meters with a 25/15 lb plate together (one plate, switch as needed)

Then, 14 rounds* of:

5 strict pull-ups (subs: w/bands, Rogue bar or 10 ring rows)

Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 40 secs on 20 secs off for 12 rounds

First min: max KB swings 53/35

WOD: AMRAP 20

Teams of 2

1 mile run, alternating every 400m

In remaining time, AMRAP

8 Pushups

8 Sit ups

8 Box Jump Overs 24/20

*Switching every round

Oly: Snatch Complex

15 – 20 mins to find heaviest of

Power Snatch + Hang Squat Snatch + OHS

WOD: AMRAP 10

Teams of 2

16 Alternating DB Power Snatch 40-50/25- 35