Strength

Front Squat

6x5
EMOM for 6 min

WOD Randy

For Time

75 power snatches

Strict pull ups AHAP

6x4
E2MOM

WOD

For Time

5 Rounds w/ a partner
8 bench press
20 KB swings
5 rounds each

EC: 50 BB curls NFT

Accessory

Option 1: Go Solo & Do All the Reps
Option 2: “Dirty 25” – Team of 2, Split the Reps

Option 1:

50 Box Jumps, 24”
50 Jumping pull ups
50 American Kettlebell Swings (35/25)

Oly

Power Clean

6x4 @ 70%

WOD

15min AMRAP

15 Deadlift (225/155)
15 Toes-to-Bar
15 Handstand Pushups

SKILL

Rope Climbing Progressions

WOD

18min AMRAP

400m Run
1 Rope Climb

Strength

Dips

6x3 As Heavy as Possible

WOD

3 Rounds of 3mins on/2mins Rest

40 Double Unders (80 singles)
12 Push Ups

Strength

Deadlift

6x4 @ 50-60%
EMOM for 6 mins

WOD

E3MOM for 21mins
12 Overhead Squats (95/65)
12 Burpees

Strength

Front Squat

6x4 @ 50-60%
EMOM for 6mins

WOD

4 Rounds For Time

5 Power Snatch (135/95)
5 Squat to Overhead
5 Box Jump Overs

Accessory

Teams of 2 - One Works, One Rests

1000m Row or 800m Run or 2400m Bike
100 Walking Lunges
400m Farmers Carry
100 Dumbbell Hang Power Cleans
1000m Row/800m Run/2400m Bike
100 Burpees

Oly

Power Clean 1RM

Strength

Press 1 RM

WOD

12min AMRAP

9 Thrusters (95/65)
9 Ring Rows
9 Bar Over Burpees