WOD

E2M Back Squat 3-3-3-3-3 *Try to increase weight each set   :7 AMRAP 4 Burpees box jump overs 24/20 8 KB Swings 53/35 12 Wall Ball 20/14   Accessory work: Compound set 4 x 15 Wall Sit Banded Clams + 25 Banded Glute bridge then: 100 Banded marching steps...

With a continuous running clock: At 0:00 30 Power C&J 30 Backs Squats RX = 115/75 At 8:00 25 Power Clean 25 Front Squats RX = 95/65 At 16:00 20 Power Snatch 20 OHS RX = 75/55 *6 minute time cap for each WOD *Score each WOD separately...

TABATA Handstand holds (20 second hold/10 second rest) *8 Rounds *Scale to reverse tabata (10/20)   :20 AMRAP 200m Run 10 Pull ups 15 Squats   Accessory work: Compound set 4 x 15 Wall Sit Banded Clams + 25 Banded Glute Bridges...

E2M Sumo Deadlift 3-3-3-3-3 *3 singles; stand up, then reset after each rep. *Try to increase weight each set   5 Rounds 45 Double unders 30 Sit ups 15 Push ups   Accessory work: Compound set 3 x 10-15 GHD Sit ups + 10-15 Floor wipers...

With a continuous running clock: At 0:00 21-15-9 OHS 75/55 Push up   At 8:00 15-12-9 Power Snatch 95/65 Pull up   At 16:00 12-9-6 Power Clean & Jerk 115/75 Burpee *Score each workout separately *6 minute time cap on each WOD....