Warm Up
row bowling with "high" Box jump

Strength EMOM 10 min
every 2 min 3 BACK SQUAT with 1st rep pause 185/125
add 10/20 lbs


Strength EMOM 10 min
every 2 min 3 Push Press 135/95
add 10/20 lbs


Strength EMOM 10 min 
every 2 min 5 DEADLIFT 275/185
add 10/20 lbs

warm up
4 min couch stretch
​tabata AB
tabata plank hold

Strength EMOM 10 min
every 2 min 3 BENCH with 1st rep pause 135/95
add 10/20lbs

WOD
14 min AMRAP
9 Toes to bar
6 DB Squat clean thruster 50/35
3 Bar Muscle Ups
run 200m

3 min foam roll with slam ball (oh yeah)
2 min banded shoulder stretch 
8 min EMOM 
even 6 box jumps
odd 10 KBS

Strength EMOM 10 MIN
every 2 min 2 Cleans 1 Jerk 155/105
add 10/20lbs

WOD
For time
100 cal row 
​100 wallballs 20/14

Warm Up
Row Bowling with back ext...band pull apart...strict press x 2
so if you are 2 away from 100 you have 4 of all of those

Strength EMOM 10 min
every 2 min 4 front squat with pause on first 2 reps 165/115
add 10/20 lbs 

WOD
5 rounds
20/15 Cal Row
15 pullups
10 Slam ball cleans 100/60
50 Double Unders

​

warm up
3 min foam roll
3 rounds 
10 back ext
10 Band pull apart
30 sec plank hold
30 sec handstand hold

Strength EMOM 10 min
every 2 min 10 seated DB press

WOD
8 rounds for time
Row 200m
​Run 200m

warm up
row bowling with ring dips

Strength EMOM 12  min
every 2 min BENCH PRESS 225/155
0-4 min 5 reps
4-8 min 3 reps
8-12 min 1 rep
add 10/20 lbs

WOD
21-15-9
Wallball 20/14
GHD situp
AB Cal
then
600m slam ball carry 100/60
 

warm up
3 min foam roll
2min thoracic opener
2 min warrior
1 min thoracic opener
2 rounds
10 good morning
10 band pull apart
10 hang clean and press
12 cal AB

Strength EMOM 10 min
every 2 min 2 HANG CLEANS 185/125
add 10/20lbs

WOD
With a partner
row 2000m (switch every 500m)
50 Hang cleans 225/155
100 Toes to bar
50 S2O 155/105
​Row 2000m (switch every 250m)

warm up
row bowling w GHD situp x 3

Strength EMOM 10 min
every 2 min 4 DEADLIFT 255/175
add 10/20 lbs

WOD
E2MOM for 5 rounds
2 min 5 Deadlift 315/225
4 min 10 strict HSPU
6 min 5 MU

​

warm up
3 min couch stretch
3 rounds
12 hip ext
30 sec plank hold 
30 sec Dball hold
30 sec handstand hold
300m Row

Strength EMOM 10 min
every 2 min 3 BACK SQUAT 225/155
* 3 sec pause on 1st rep only
add 10/20 lbs

WOD
30 DB Snatch 70/50
30 Wall Ball 20/14
30 Pullups
30/25 cal AB
30 Box Jumps 24/20
3 rope climbs
30 DB S2O 70/50 (switch every 5 reps)
3 Rope climbs
30 Box Jumps 24/20
30/25 Cal AB
30 Pullups 
30 Wall Ball 20/14
30 DB Snatch 70/50