Strength

1 RM Bench Press

WOD

6 RFT
6 bar dips RX+ is ring
6 box jumps 30/24

WOD

9-minute Partner AMRAP
Burpees over plank
P1 planks, P2 burpees over P1, switch as needed

5-minute rest

9-minute Partner AMRAP
Goblet step-ups (20"/16", 18/26lb) - Handstand holds

Strength

E2MOM for 6 min
Deadlift 3x5@65%
E2MOM for 6 min
Press 3x5@65%

WOD

8 min AMRAP
100 DU’s (200 singles)
10 DB RDL’s 50/30

OLY

Snatch
20-25 min form, technique, and building to a heavy (`80%) but NOT max 3 reps
Reps are singles done in succession, not touch n go

WOD

For Time
Row 1K

Strength

E2MOM for 6 min
Back squat 3x5@65%
E2MOM for 6 min
Bench Press 3x5@65%

WOD

4x1200 m AAB
Rest 4 min between
if the member did Murph on Monday

OLY

Clean & Jerk (Push & Split)
(Clean may be power or full)
20-25 min on form, technique and building to a heavy (~80%) but NOT max 3 reps
Reps are singles done in succession, not touch n go

MURPH

For Time
1-mile run*
100 pull-ups
200 push-ups
300 squats
1-mile run
Cap: 60min

WOD

Max each movement in 5 minutes
Assault Bike Calories
Rest 2 minutes
Dubs or singles
Rest 2 minutes
Push press 135/95 (from the ground)
Rest 2 minutes
Toes to bar or hanging knee raises

Strength

E3MOM for 15 min
Front squat 5x3* @77.5-82.5%
*All sets 3 s pause at the bottom
Rest 2 mins
E2:15 for 5 sets
DB shoulder press 5x3 AHAP
All sets the normal tempo, no pauses

Strength

E3MOM for 15 min
Deadlift 5x3* ~77.5-82.5%
*with a 3 s pause below the knee
Rest 2 mins