WOD

Workout:

EMOM 30

1- 3 Wall Climbs

2- 15 Unbroken Russian KB Swings

3- 10/15 Burpees (rep selection should allow for at least :15 of rest each minute)

4- 15 Slow KB Romanian Deadlifts

5- 30/50 Double-Unders

Strength:

12 minutes to complete 5 rounds of:
16 Alternating Reverse Back Rack Lunges + 10 Push Press

Workout:

E3MOM for 5 Rounds of:

150m Run

15 Unbroken Lighter Wall Balls (10/14#)

10 Sit-Ups

Skill Work:

Double-Under Skill Work

Workout:

For Time:

800m/1000m Row / 20 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball (20/24″) (14/20#)

600m/750m Row / 15 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball

400m/500m Row / 10 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball

200m/250m Row / 5 Hand-Release Push-Ups / 20 Alternating Box Step-Ups w Med Ball

Strength:

Front Squat TEST DAY

Build to a strong and heavy 2-Rep Max

Workout:

AMRAP 14

10 Thrusters (65/95#)

50 Double-Unders

10 Ring Rows

Workout:

FLEX DAY
5 Rounds, not for time, of:

8 Strict Hanging Knee Raise/Toes-to-Bar (slow in both directions)
12 Half-Kneeling DB Press (6 per arm)
16 Alternating KB Gorilla Rows (8 per arm)
15/20 Calorie Bike (SPRINT!)

Rest 1:30 between rounds

Strength:

Snatch Complex

12 minutes to complete 5 rounds of:

Squat Snatch + High Hang Power Snatch + High Hang Squat Snatch

Workout:

For Time:
800m Run Buy-In

Then, 4 Rounds of:

8 Power Cleans (105/155#)

8 Shoulder-to-Overhead (105/155#)

8 Lateral Burpees over Barbell

Then,

800m Run Cash-Out

Strength:

Back Squat TEST DAY

Build to a strong and heavy 2-Rep Max

Workout:

For Time:

Run 500m

20 Pull-Ups

20 Box Jump-Overs (20/24″)

Run 400m

15 Pull-Ups

15 Box Jump-Overs (20/24″)

Run 150m

10 Pull-Ups

10 Box Jump-Overs (20/24″)

Skill Work:

Muscle-Up Skill Work

Workout:

AMRAP 4

Max Calorie Bike

Every 15/12 calories perform 10/8 Sit-Ups

Rest 1:30

AMRAP 4

Max Reps Ball Slams

Every 15 reps perform 10 Leg Lifts Over Slam Ball

Rest 1:30

AMRAP 4

Max Reps Double DB Push Press

Every 15 reps perform 10 Lateral Hops over DBs

Track Total Calories + Total Reps + Total Reps for one number