Pull Ups - 5 Minutes to Warm Up and Find a Max Set of Strict Pull Ups (if not done on Friday)
Deadlift - 4x8 @ 70%, Max Set of Push Ups, then 1@ 75%, 2@ 50% of that max
E4MOM x5: Run 400m, 10 Front Squats (165/115) (score is slowest time)
In Partners For Time: 4 Rounds, 400m Farmer's Carry w/10 Russian Swings at 200m (53/35), 30 Pull Ups, 20 S2OH (135/95)
Pull Ups - 5 Minutes to Warm Up and Find a Max Set of Strict Pull Ups
E3MOM x 5: :30 Wall Sit, Back Squat - 2 @ 85%
For Time: 100 Goblet Lunges (DB 50/35), 80 Alt DB Snatches, 60/45 Cal Row, 40 Burpees Over the Rower, 20 Single Arm Devil's Presses
No Skill
Alt. EMOM 20: 1. Good Mornings - 10, 2. Strict T2B - 10, 3. Seated Strict DBx2 Press - 5, 4. Bike for Cal, 5. Rest
Alt. EMOM 12: 1. 10 KB SDHP (62/44), 5 KB Push Ups, 2. DUs for Reps
Tabata 4: Ring Rows (add weight or elevate feet if able)
2 Hang Power Clean + 1 Power Clean - 3x1 @ 80% (of lowest max), 2x1 @ 85%
For Time: 30 OHS (115/75), 100 Sit Ups, 30 OHS, Starting w/and Stopping E3MOM to Run 300m
Tabata 4: Plank Rows, Superman Hold
Alt. EMOM 16: 1. Bulgarian Split Squat - 5 (each leg), 2. 2-3 Rope Climbs (legless), 3. Russian KB Swing - 10, 4. Ring Dips - 8-10
AMRAP 3: 20 DB Deadlift Box Step Overs (50/35 x 2 on 24/20), Ski for Cal, Rest 2 Minutes, AMRAP 3: 15 DB Deadlift Box Step Overs, Ski for Cal, Rest 2 Minutes, AMRAP 3: 10 DB Deadlift Box Step Overs, Ski for Cal
EMOM 8: 1. 4 Pull Up Negatives (3-5 Second Descent), 2. :20 Hollow Body Hold, 5 Bent Over Rows
Push Press - 3x5 @ 75%, Push Jerk - 3x3 @ 80%
"Dream Crusher 2" For Time: 6 BMUs, 9 Thrusters (135/95), 12 Snatches, 18 C2B Pull-Ups, 36 HSPUs, 18 C2B Pull-Ups, 12 Snatches, 9 Thrusters, 6 BMUs
"Heat Wave" EMOM 30: In 1. Run 100m, 2. 1 Round of Single Right Arm DT (50/35), 3. Ski 12/10 Cal, 4. 1 Round of Single Left Arm DT, 5. Max Burpees, 6. Rest ***1 Round of DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
EMOM 8: 8, 8, 6, 6, 4, 4, 2, 2 Strict Pull Ups
Clean Pull - 5x5 @ 90% (of clean), 3-Position Clean (floor, knee, mid-thigh) - 5x1 @ 70%
For Time: 5 Rounds, Row 300/250m, 10 Wall Balls (30/20), 10 Box Jumps (30/24)
EMOM 5: 2 Pull Up Negatives
Bench Press - 5x5 @ 75%, DB Box Step Ups - 5x10 (ec)
AMRAP 9: Ski 10/8 Cal, 10 Plank Rows (50/35 ec), 20 Plank K2E (ec)