WOD

E2M x 2 Trap-3 Raises 8L+8R *Go for quality of movement instead of heavier weight   E2M x 5 5 Bench Press *Start at ~55% of 1RM *Try to increase weight each set   For time: 10 Burpees over Bar 20 Thrusters 95/65 30 Calorie Air Bike *5 minute Time Cap *This is a sprint *Thrusters should be unbroken or...

For Time: 200m Run 21 Hang Power Cleans 400m Run 15 Hang Power Cleans 800m Run 9 Hang Power Cleans RX = 155/105   Accessory work: 3-4 “Compound sets”: 10 BB Roll outs 20 Russian twists 30 second plank or Front Leaning Rest (on rings) “FLR” *Rest as needed between sets...

EMOM x 20 Min 1: 40 seconds Max Calorie Air Bike Min 2: 100m Farmers Carry (AHAP) Min 3:  Max unbroken Back Squats @63-67% of 1RM Min 4&5:  Rest *Score is total AB calories/FC weight/BS weight & reps   Accessory work: 3-4 x Supersets of: 8-10 (SSRDL) Split Stance Romanian Deadlift (each leg) 10-15 Weighted...

E2M x 5 5 Front Squats @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   EMOM x 10 1 “Bear Complex” *Power clean + Front Squat + Shoulder to Overhead (push press or Jerk) + Back...

:15 AMRAP 50m Single arm OH KB Walk 30 Flutter Kicks 50m Single arm Front rack KB Walk 20 Ab Mat Sit ups 50m KB Suitcase carry 10 V-ups RX = 53/35 *25m with one arm, then switch   Accessory work: 3 Rounds 40 Banded Glute bridges 80ft Banded side steps...

24 minutes to complete: Choice of 1 Mile run, 2000m Row or 5000m Bike, then: 150 Double Unders, then: Max Rounds of “Cindy” in remaining time *1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats   Accessory work: 3-4 x Supersets of: 10 Single leg RDL’s (each leg) 10 Weighted GHD Hip...

E2M x 5 5 Back Squats @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   :10 AMRAP 4 Power Snatch 8 OHS 16 Ab Mat Sit ups RX = 95/65 *Should be a weight that you can do the...