Back squat 3x5 (+5lbs) Bench press 3x5 @ 65-75% of 1RM then Retcon 21 - 15 - 9 wall-ball (20/14) power snatch (115/80) directly into 15 - 12 - 9 calorie row hang squat cleans (115/80) directly into 12 - 9 - 6 over-the-bar burpees overhead squat (115/80) then Mid-line work: [...]
EMOMx25 Min 1: 15 wall-balls (20/14) Min 2: 5 snatches (115/75) Min 3: calorie row (14/10) Min 4: 10 burpee box jump over Min 5: Rest RX+: snatches (135/95) then Partner farmer carry 6x200m (53/35)
Athletes vs. Epilepsy Run 1 mile 26 burpee box jumps (24/20) 26 strict pull-ups 26 thrusters (95/65) 26 strict knees-to-elbows 26 kettlebell swings (53/35) Scaled version: 800m run 26 box jumps or step-ups 26 ring rows 26 goblet squats 26 sit-ups 26 kettlebell swings
15 minutes to find 5RM Deadlift then EMOMx21 Min 1: 15/12 calorie row Min 2: 20/15 push-ups Mind 3: 50 double-unders then 100 sit-ups for time
Back squat 3x5 (+5lbs from last week) then GLEN 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees or "GLEN JR" 30 Clean and jerks (115/75) 1 mile run 30 ring rows 100 burpees
Rest day...
6x1 snatch balances (moderate weight, quick) then "Cement Mixer" 5 rounds, complete one round every 4 minutes: 400m run 12 toes-to-bar Rx+: 7 rounds (only do 7 if you are finishing under the time cap)
Back Squat (3x5 (5lbs heavier) ) Push Press (15 minutes to find 1 RM ) then WOD: 4 RFT 5 ring muscle-ups 10 power cleans (155/105) 25 wall-balls (20/14)
5x8 strict pull-ups (weighted if possible) Record heaviest weight/high difficulty completed as score then Metcon: 500m row "buy-in" 21-15-9 Toes-to-bar Handstand push-ups Jumping lunges (per leg) 500m row "cash out"
"Dead Leg" For time: 800m run 25 deadlifts (185/135) 25 box jumps (24/20) 600m run 20 deadlifts 20 box jumps 400m run 15 Deadlifts 15 box jumps 200m run 10 deadlifts 10 box jumps RX+ - 225/155 then Core work