EMOMx12 Minute 1: M.E. L-hold or hollow holds from pull-up bar Minute 2: 2-5 muscle-ups (pause at catch and full extension positions) or MU progression work Minute 3: skill work of choice Metcon 3RFT (30/20) calorie row 15 chest-to-bar pull-ups 10 strict HSPU

Back Squat 1x1 10 minutes to find a heavy back squat for the day Back Squat 3x5 80% of the "heavy" back squat from today. Metcon 400m run 50 box jumps (24/20) 40 toes-to-bar 30 KB/DB thruster (moderate weight) 40 push-ups 50 double unders 400m run

Partner WOD In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 air squats 40 KB swings 30 shoulder to overhead (95/65) 20 HSPU 10 strict pull-ups - Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then [...]

Back Squat EMOMx10 Every minute on the minute for 10 minutes, complete 2 back squats. Weight should be 70-80% of 1RM. Metcon AMRAPx7 30 double unders 15 power snatches (75/55) Rest 7 minutes before the next metcon... Open 12.1 Complete as many reps as possible in 7 minutes of: • Burpees

Handstand Skill work 5 sets of 10 shoulder taps Rest about 1 min between sets. Options: 1. Facing away from the wall (hardest) 2. Facing the wall with nose almost touching the wall. 3. If you cannot maintain control being so close to the wall, walk yourself away from the wall until you are comfortable. [...]

Clean 1x1 10 minutes to find a heavy (squat) clean EOMOMx12 Every other minute on the minute for 12 minutes, complete 1 clean + 3 front squats. Increasing weight each set to find max. Chipper Practice AMRAPx16 40 wall ball shots (30/20) 30 pull-ups 20 KB snatches (53/35) 10 G2OH (165/115) 5 ring muscle-ups

Shoulder Press 3xM.E. Moderate weight. Record weight in comments, log reps for score. Push Press 3xM.E. Same weight as shoulder press. Record weight in comments, log reps for score. Strict Chin Ups 3xM.E. Weighted if possible. Record weight in comments, log reps for score. 90 seconds of rest between sets. Metcon 3 RFT 400m run [...]

High Hang Snatch EMOMx4 Every minute on the minute, perform two high hang snatches starting at 50% of 1RM and increasing to 65% Snatch for load: #1: 2 reps @ 50% #2: 2 reps @ 55% #3: 2 reps @ 60% #4: 2 reps @ 65% Hang Snatch EMOMx4 Every minute on the minute, perform [...]

Team Training Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 deadlifts (185/125) 12 wall ball shots (20/14) 20 lateral jumps over barbell While one partner works through the round, the other must hold a (45/25lb) plate overhead. If the plate is dropped from overhead, both partners must [...]

Front Squat 1x1 15 minutes to find a heavy front squat for the day. Not a 1RM! Use 60% of today's weight for the following workout... Front Pause Squat 3x3 5 second pause at bottom of squat. Metcon 400m run 15 G2OH (135/95) 30 push-ups 400m run 10 G2OH 20 push-ups 400m run 5 G2OH [...]