Strength

E2MOM 10
Back Squats
1: 10 Reps @60%
2: 8 Reps @65%
3: 6 Reps @70%
4: 4 Reps @75%
5: AMRAP @80%

Conditioning

AMRAP 15
20 Burpees
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
40 Air Squats

Strength

E3MOM 15
5 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep)
10 Medicine Ball Hamstring Curls

Conditioning

3 Rounds
20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)
10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)
75 Double Unders (Fx: 50) (Rx+: 100)

SATURDAY SQUAD WOD

AMRAP 30 with a Partner

1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap)
20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)
30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap)
20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)
60 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

E3MOM 15
3 Tempo Bench Press (50×3) (↑)
3 Tempo Pendlay Rows (50×3) (↑)

Conditioning

5 Rounds
Work 3:00/Rest 1:00
200m Run
15 Push Jerks (95/65) (Fx: 75/55) (Rx+: 115/80)
AMRAP Rope Climbs

Strength

E2MOM 14
Rx:
Drop Snatch + High Hang Squat Snatch (↑)

Fx:
Snatch Balance + High Hang Snatch (↑)

Conditioning

EMOM 12
1: 16 Reverse Lunge Wall Balls (20/14)
2: 1 Squat Snatch (ME)