Strength

E3MOM for 12 min
Front Squat row 4x10*
*1st set normal @70-74% all other sets 3-sec lowering phase and 10-20
# lighter
Rest 2 mins
E2:15 for 8 min
DB press 4x10* (both DB’s at the same time)

Strength

E3MOM for 12 min
Deadlifts 4x10
*1st set normal and at 70-73%, all other sets 3 sec lowering phase and lighter
E2:15MOM
DB bicep curl 4x10 (both DB’s at the same time)

Strength

E3MOM for 12 min
BB BO row 4x10*
*1st set normal, all other sets 3 sec lowering phase
Rest 2 mins
E2:15 for 8 min
Weighted bar dip 4x10*
*1st set normal, all other sets 3 sec lowering phase

WOD

Partner
AMRAP 35 minutes
30 Thrusters 95/65
100 Double unders (200 single unders)
30 Dumbbell overhead walking lunges 45/35
30 abmat sit ups
30 Box jumps 24/20
200m run or 15cal bike or 250m row

Strength
E3:00MOM for 12 min
Back Squat 4x10
Rest 2 min

E2:15MOM for 9 min
Strict Press 4x10

WOD
4 RFT
10 Shoulder 2 Overhead 115/75RX 135/95RX+

Strength
E3:00MOM for 12 min
Bench Press 4x10
first set normal, other 3 sets, a 3 sec lowering phase
Rest 2 min
E2:15MOM for 9 min
DB row 4x10 ea side
first set normal, other 3 sets, a 3 sec lowering phase

Oly
Snatch Tech/Drills – 20 minutes

WOD
Death Race
5 RFT
15/10 cals AAB
10 burpees

Cash Out
50 evil wheels

Strength
E3:00MOM
Front Squats 4x8@78-80%
E2:15MOM
DB Press 4x8

WOD
4 RFT
Run 200 m
12 power cleans 135/95RX 155/105 RX+
12 V ups
Cap 13 min

Strength
E3MOM for 12 min
Deadlift 4x6 @83-86%
Rest 2 mins
E2:15 for 8 min
DB bicep curl 4x8

WOD
Every 3 min on the min
15 thrusters 95/65
15 pull-ups

WOD

In Teams of 2

12 Minute AMRAP

30 Wallballs (20/14)
30 Russian KB Swings (70/53)

4:00 Rest

12 Minute AMRAP

20 Cal. Row or 14 Cal. Bike
20 S2OH (95/65)