WOD

Workout:

AMRAP 20
10 Toes-to-Bar
20 Deadlift (95/135#)
30 Double-Unders
Rest 1 minute between rounds

Workout:

EMOM 32

12/9 Calorie Bike (15/12)

14 Sit-Ups

12 Wall Balls

14 DB Bent-Over Reverse Flies

Strength:

FLEX DAY

5 Rounds of E3MOM

4 Barbell Bench Press @20X1

16 Unweighted Walking Lunges

12 Banded Pull-Aparts

Workout:

4 Rounds for Time:

8 Power Snatch (65/95#)

8 Lateral Burpees over Barbell

Workout:

4 Rounds for Time:

20 Alternating DB Snatch (20/30#)

16 Box Jump-Overs

12 Plank Knee-to-Elbow

500m Row

Workout:

AMRAP 24

400m Run

12 Double DB Power Clean (25/35#)

9 Double DB Front Squats

6 Double DB Shoulder-to-Overhead

Strength:

TEST WEEK!!!
Front Squat E2MOM
5×2

Workout:

Partner Workout!

As a TEAM complete:

100 Calorie Bike

100 Russian KB Swings (Very Heavy)

100 Push-Ups

100 Med Ball Toss Sit-Ups

Break up reps any way.

Skill Work:

Muscle-Up Practice

Workout:

Tabata-thon
8 Rounds of :20 work, :10 rest of:

Burpee to Pull-Up Bar Target
Ball Slams
Double-Unders

Complete all rounds of one movement before moving onto the next.

Take one full extra minute of rest between movements.

Cardio:

TEST WEEK!!!

1 Mile Run Time Trial

Strength:

Power Snatch

5 sets of 3 reps E2MOM

High Hang Power Snatch (Hip) + Hang Power Snatch (just above knee) + Power Snatch (touch-and-go from ground)