Strength

E2MOM 16
1 Power Snatch (ME)

Conditioning

2 Rounds
Work 1:00, Rest/Transiton :15

1: 250/200m Row (Fx: 200/150) (Rx+: 300/250)
2: AMRAP Calorie Ski
3: Rest
4: 250/200m Row (Fx: 200/150) (Rx+: 300/250)
5: AMRAP Calorie Bike
6: Rest

Strength

E4MOM 12
5 Front Squats
10 Back Rack Lunges

Both Movements @60 – 70% of 1RM Front Squat

Conditioning

For Time:
100 Double Unders (Fx: 80)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
75 Double Unders (Fx: 60)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders (Fx: 40)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
25 Double Unders (Fx: 20)
8 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)

Conditioning

4 Rounds
200m Run
10 Burpee Box Jumps (24/20)
20 Toes to Bar (Fx: 10) (Rx+: 25)
200m Run
10 Burpee Box Jumps (24/20)
10 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength

E2MOM 10
Push Jerks
1 – 4: 5@70 – 75%
5: AMRAP @70 – 75%

Conditioning

E2MOM 24
1: 400m Run (Rx+: 500m)
2: Rest
3 – 4: AMRAP Calorie Row

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Strength

E2MOM 16
1 Power Clean (ME)

Conditioning

AMRAP 10
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)
10 Kettlebell Swings (32/24) (Fx: 24/16)
10 Handstand Push Ups (Fx: 5) (Rx+: 3″ Deficit)