Strength

EMOM x 10 minutes

Odd: 4-6 Bench Press
Even: 30secs Max strict pulling variation
*ring row, strict pull-up

WOD

"Helen"

3 Rounds For Time

Strength

Back Squat

12, 10, 8, 6
-rest 2min between

WOD

5 Rounds For Time

5 Thruster (95/65)
10 Burpee
5 Clean & Jerk (95/65)
10 Burpee

WOD

24min AMRAP

For those w/ equipment at home. . .

40 Cal Bike
40 Push Press (95/65)
40 Burpees Over Bar
40 Front Squats
400m Run

Rx+ (135/95)

Strength

For those w/ equipment at home. . .

Every :90 x 4 sets

Supinated Grip Barbell Row x 8-10 reps

For those without. . .

Odd object BO row x 8-10 reps

WOD

For those w/ equipment at home. . .

A. For Max Distance

6 minute row
-rest 1:00

6 minute AB
-rest 1:00

6 minute Versa Climber

Oly Skill & Strength

For those with equipment at home. . .

A. EMOM x 9

1-3: 3 Jerk Balance (bar at forehead)
4-6: 3 Jerk Balance (bar at front rack)

Skill

For those w/ equipment at home. . .

2 sets of:

:60 Handstand Push Ups
-rest :30

:45 Strict Ring Dip
-rest :30

:60 Handstand Walk or Wall Walk

Oly

For those w/ equipment at home. . .

Every 2:00 x 5 sets

3 Pause Snatch + 1 Pause OHS

*1 second pause at the knee on the snatch, 1 sec pause in the bottom of the OHS

WOD

For those with equipment at home. . .

20min AMRAP

400m run
21 KB Swings 53/35
12 Pull Ups

For those without. . .

400 m run

Strength

Hang Power Snatch

2, 2, 2, 2, 2

WOD

10min AMRAP

2 (+2) Power Snatch 95/65
10 x 10m Sprints