WOD

EMOM x 10 1:  Double unders 2:  Rest   For max reps: :2 Max Single arm KB Thrusters 35/26 :2 Rest :2 Max Calorie Row :2 Rest :2 Max rep Devils Press 40/30 :2 Rest :2 Max Calorie Air Bike   Accessory work: 1-2 Rounds (not for time) 20 T2B (Knee raises) 40 Ab mat sit ups 60 second plank 40 Mountain Climbers 20...

E2M x 4 20 KB Skater Lunges *Try to increase weight each set, but remember we’re looking for quality of movement over heavy/sloppy   E2M x 4 5 Push Press 4 Front Rack Reverse Lunges (total) 3 Hang Squat Cleans *Increase weight each set if good form   E2M x 4 4 x 2 Romanian Deadlifts...

:15 AMRAP 2 x 50m Shuttle sprint 40 ft. Bear crawl (hips above shoulder level) 40 ft. Broad jumps 10 Toes to Bar   Accessory work: 3-4 Compound sets: 10 Weighted GHD sit ups 20 Russian Twists 30 Flutter kicks + Crossover Symmetry   7pm Oly: E2M x 5 Muscle snatch + 2 snatch balance *Work to heaviest MS   E2M x 5 3 OHS...

EMOM x 30 1:  10m Shuttle Runs 2:  Ab mat sit ups 3:  Row 4:  Russian twists 5:  Bike 6:  V-ups *40 seconds of work/20 seconds transitions   Accessory work: 5 minutes of double under practice   7pm Oly:   E2M x 3 2 Clean & jerk  @ 70% E2M x 3 Clean pull  @ 85% of clean E2M x 5 3 Back squat...

E2M x 4 20 Skater Lunges   4 rounds: 6 KB TGU - 53/35 12 Box Jumps 24/20   Accessory work: 3-4 sets: 8 Split Stance Romanian Deadlifts (SSRDL) 20 Banded Glute Bridges   7pm Oly: E2M x 3 2 Snatch @ 70% E2M x 3 3 Snatch Pulls @ 85% of 1RM Snatch E2M x 5 3 Front Squat @ 75% Accessory work: Weighted...