Strength

E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @70 – 75%
4 – 6: 5 Front Squats @75 – 80%

Conditioning

AMRAP 8
6 Each Arm Kettlebell Front Squats (24/16) (Fx: 16/12)
12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)

Ring Muscle-Up Skills Clinic tonight at 5:45 pm!

	Weekly Overview	Events/Classes
Monday	Functional Bodybuilding – Upper Body
Tuesday	Tempo Front Squats
Wednesday	“Helen”	Ab Attack at 6:45 PM!
Thursday	Long Conditioning
Friday	Deadlifts
Saturday	Gymnastics
Sunday	Snatches

Strength

4 Rounds

Rx+:
3 Tempo Strict Supinated Grip Chest to Bar Pull Ups (30×3)
10 Each Arm Triceps Kick Backs
3 Wall Walks with :05 Hold at top of Each Rep

Rx:
3 Tempo Strict Supinated Grip Pull Ups (30×3)
10 Each Arm Triceps Kick Backs
3 Wall Walks

Fx:
5 Tempo Supinated Grip Ring Rows (30×3)
10 Each Arm Triceps Kick Backs
3 Plank to Pike on Box

Conditioning

80 – 60 – 40 – 20 (Fx: 60 – 40 – 20 – 10)
Double Unders
After Each Set of Double Unders:
8 Each Arm Dumbbell Push Press(50/35) (Fx: 35/20) (Rx+: 70/50)
16 Sit Ups

Strength

E3MOM 15
7 Bench Press @70 – 75%
7 Pendlay Rows @As close to bench press weight as possible

Conditioning

EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2: 10 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)
3 – 4: 10 Double Kettlebell Hang Clean and Jerks (24/16) (Fx: 16/12) (Rx+: 32/24)
5: Rest

Saturday Squad-WOD!

Conditioning

AMRAP 30 w/ Partner: split however you want!

80 Thrusters (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65)
12 Rope Climbs (Fx: 8) (Rx+: 16) (Scale: 24 Pull-ups/Ring Rows)
60 Power Snatches (Rx: 75/55) (Fx: 55/35) (Rx+: 95/65)
64 Toes to Bar (Fx: 48) (Scale: Knee Raises/Tuck-ups)

40 Thrusters (Rx: 95/65) (Fx: 65/45) (Rx+: 115/80)
8 Rope Climbs (Fx: 6)(Rx+: 12) (Scale: 16 Pull-ups/Ring Rows)
30 Power Snatches (Rx: 95/65) (Fx: 65/45) (Rx+: 115/80)
48 Toes to Bar (Fx: 36) (Scale: Knee Raises/Tuck-ups)

Strength

3 Rounds
5 Tempo Romanian Deadlifts (33×1)
5 Each Leg Tempo Goblet Bulgarian Split Squats (33×1)

Conditioning

With a Partner, Alternating Movements
6 Rounds
17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)
10 Burpees Over the Rower
20 Reverse Lunge Wall Balls (20/14) (Rx+: 11’/10′)

Time Cap: 19:00