Oly

EMOM X’s 20

O: 1 Power Clean + 5 Strict Press
E: 5 Strict Chin-Up

WOD

12min AMRAP

10 Burpees
15 Cal Bike/Row

Strength

4 Rounds for Max Reps

0-2 min: Max Cal Bike/Row
-Rest 1min
3-5 min: Max Back Squat @ 40% 1RM
-Rest 1min
6-8 min: Max Kettlebell Swings (70/53)
-Rest 1min

Accessory

In teams of 2

24min AMRAP

10 Dumbbell Ground to Overhead
10 Chest to Bar Pull Ups
200m Run
*Partners Alternate Movements for Entirety of Workout

Strength

Every 3mins X’s 10 Rounds

10/7 Cal Bike
10 Situps
2 Power Snatch (Increase Load Every 2 Rounds)

Optional Accessory Work (Extra Credit)

With a Partner

Accessory

5 Sets

5 Strict Press
-No Rest
10 Barbell Bent Over Row
-No Rest
50 Double Unders or 30secs of Double Under Practice
-Rest 90secs

WOD

Barbell Cycling

20min EMOM

1: 6 Front Squat
2: 10 Dumbbell Bench Press
3: 30secs Strict Pull Up or Chin Over Bar Hold
4: Rest

WOD

12min AMRAP

Accessory

30min EMOM

1: 1 Round of DT
2: 12 Toes-to-Bar
3: Rest

*DT= 12 Deadlift, 9 Hang Power Cleans, 6 Shoulder to Overhead

Strength

18mins to Perform

Back Squat w/ 4secs Down

6 Reps X’s 4 Sets
*Superset w/ 6 Single Leg Russian Deadlift/Side

WOD

15min AMRAP

Accessory

In Teams of 2
10min AMRAP

12/10 Cal Bike
10 No Push Up Burpees
-Rest 3mins

10min AMRAP

12/10 Cal Row
10 Russian Kettlebell Swings (53/35)
-Rest 3mins

Strength

Every 2:30mins X’s 4 Sets

5 Back Squat

WOD

3 Rounds For Time

400m Run
30 Walking Lunges
20 Pushups