Strength

E3MOM for 15 min
BB BO row 5x3*
All sets normal, AHAP
E2:15MOM for 5 sets
Weighted bar dip 5x3
All sets normal, AHAP or most challenging progression

WOD

Strength

E3MOM for 15 min
Back Squat 5x3* ~83-87%
*with a 3 s pause at the bottom, all sets
E2:15MOM for 5 sets
Strict Press 5x3 ~88-91%
normal tempo, no pause

WOD

Strength
E3MOM for 15 min
Bench Press 5x3* ~83-87%
*with a 3-sec pause at the bottom
Rest 2 mins
E2:15 for 5 sets
Dumbbell Row 5x3* ea side
*as heavy as possible, normal tempo

WOD

In Teams of 2 :

2 Rounds

2 Minutes at each Station

Max reps at each station

1. Deadlift (135/95)
2. Box Jumps (24/20)
3. Wallballs (20/14)
4. Cal. Row

Strength

E3MOM for 12 min
Front squat 5x6* @70-75%
*All sets 3 s pause at bottom
Rest 2 mins
E2:15 for 9 min
DB shoulder press 5x6 AHAP
All sets normal tempo, no pauses

Strength

E3MOM for 12 min
Deadlift 5x6* ~70%
*with a 3 s pause below the knee
Rest 2 mins
E2:15 for 9 min
DB bicep curls 5x6* (alternating or at same time, their choice)
*w/ a 3 s pause at 90 degrees

Strength

E3MOM for 12 min
BB BO row 4x6*
All sets normal, AHAP
E2:15MOM for 9 min
Weighted bar dip 4x6
All sets normal, AHAP or most challenging progression

WOD

Strength

E3MOM for 12 min
Back Squat 5x6* ~75-80%
*with a 3 s pause at the bottom, all sets
E2:15MOM for 9 min
Strict Press 5x6 ~83-85%
normal tempo, no pause

WOD

Strength

Bench Press 4x6* ~75-80%
E3MOM for 12 min
*with a 3 sec pause at the bottom
Rest 2 mins
E2:15 for 9 min
Dumbbell Row 4x6* ea side
*as heavy as possible, normal tempo

WOD

Partner WOD—one partner works at a time
For time:
50 burpee buy-in

60 thrusters (95/65)
2 rope climbs
40 thrusters
2 rope climbs
20 thrusters
2 rope climbs
10 thrusters