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

Strength

E3MOM for 12 min
Front squat 4x6*
*1st set normal @82-84% all other sets 3 sec lowering phase and lighter but heavier than last week
Rest 2 mins
E2:15 for 9 min

Strength

E3MOM for 12 min
Deadlift 4x8*
*1st set normal @82-84% all other sets 3 sec lowering phase and 10-20# lighter but heavier than last week
E2:15 for 9 min
Rest 2 mins

Strength

E3MOM for 12 min
BB BO row 4x6*
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter but up from last week
E2:15MOM for 9 min

Strength

E3MOM for 12 min
Back Squat 4x6*
*1st set 82-84% all other sets 3 sec lowering phase and lighter but heavier than last week
E2:15MOM for 9 min
Strict Press 4x6*