WOD

Strength:

Every 6 seconds for 30 reps
1 Power Snatch @ 55%

Workout:

EMOM 10

3 Power Clean

3 Shoulder-to-Overhead @55% (of Power Clean)

Rest 2

EMOM 10

1 Bear Complex

15 Lateral Hops

Skill Work:

Handstand Push-Up Practice

Workout:

EMOM 18
10 Dumbbell Floor Press + Pause at Lockout
10 Floor Wipers with Dumbbells
10 Single Leg Clean and Jerks with Single Dumbbell

Strength:

EMOM 9
Push Press @ 70%
7,5,3,5,7,5,3,5,7

Workout:

AMRAP 15
15/12 Calorie Row
12 Sit-Ups
9 Hand-Release Push-Ups with Pause at Lockout

Strength:

Every :90 for 10 rounds: Back Squat

Athletes will start by completing 10 reps at 45% and increase by 5% each round as a rep is dropped. The final round will be 1 rep at 90%.

Workout:

For time
3 rounds of:
30 Alternating Dumbbell Clean & Jerks
20 Toes-to-Bar
10 Handstand Push-Ups

Workout:

For Calories:

10 rounds of:

AMRAP 3

5 Bar-Facing Burpees

5 Squat Snatch @ 60%

Max-Effort Calorie Row

Skill Work:

Handstand Push-Up Practice

Workout:

EMOM 21

10 Alternating Single Leg Dumbbell Snatch

8 KB Wind Mills 4/4

6 Double Broad Jump

Strength:

Every 8 seconds for 30 reps
1 Power Snatch @ 55%

Workout:

For time:
1500m Row
75 Wall Balls
50 Toe-to-Bar

Strength:

EMOM 10
5 Deadlifts @ 65%

Workout:

EMOM 18
ODD Magic# Burpees
EVEN :30 seconds Max-Effort Slam Balls