WOD

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E3MOM 18
5 Push Press (ME)

3 Rounds
20 Burpees
5 Strict Pull Ups (Fx: 2 Strict Pull Ups)
10 Kipping Pull Ups (Fx: 5 Kipping Pull Ups)
5 Strict Toes to Bar (Fx: 2 Strict Toes To Bar)
10 Kipping Toes to Bar (Fx: 5 Kipping Toes to Bar)

Complete full rounds of gymnastics without coming off of pull up bar for Rx. Rx+: C2B pull ups.

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Deadlift:
4×[email protected]@75-80%
[email protected]%

Rest 2-3 minutes between sets.

5 Rounds:
200m Run
10 Thrusters (135/95) (Fx: 95/65)
Rest 1:00 after each round

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Snatch Complex
E3MOM 21

1 Squat Snatch+1 Hang Squat Snatch+3 Overhead Squats (ME)

AMRAP 12
Buy In: 300 Double Unders (Fx: 150 Double Unders)

In remaining time:

20 Alternating Dumbbell Snatch (50/35) (Fx: 35/20)
10 Dumbbell Push Press (50/35) (Fx: 35/20) (5 Each Arm)
5 Burpee Bar Muscle Ups (Fx: Burpees C2B Pull Ups)

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Overview of the Week
Monday: Back Squats
Tuesday: Snatch Complex
Wednesday: Deadlift
Thursday: Push Press
Friday: Cardio+Core
Saturday: DT
Sunday: Partner MetCon

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Back Squat:
E4MOM 20
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

AMRAP 16
500m Row
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
100m Kettlebell Suitcase Carry (32/24) (Fx: 24/16)

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4 Rounds
20 Hollow Rocks
20 Arch Rocks
Max Time Low Plank
Rest 1:30 between rounds

If athletes can plank 1:30+ minutes, add weight.

4 Rounds
EMOM Rotating Stations

Min 1: Max Calorie Ski Erg
Min 2: ABMAT sit ups
Min 3: 5 Unbroken Ring Muscle Ups (Fx: 5 Unbroken C2B Pull Ups)
Min 4: Max Calorie Assualt Bike
Min 5: Rest

Score is max calories.

Coach’s Choice Mobility

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Deadlift:
[email protected]%
3×[email protected]@75-80%
[email protected]%

Rest 2-3 minutes between sets.

4 Rounds
6 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+: 155/105)
12 Back Rack Lunges (135/95) (Fx: 115/80) (Rx+: 155/105)
50 Double Unders

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“Cindy”
AMRAP 20
5 Pull Ups
10 Push ups
15 Air Squats

E2MOM 14
5 Strict Press (ME)

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E5MOM 35

600m Run
1 Squat Clean+2 Hang Squat Clean+ 1 Push Jerk (ME)

Score is heaviest complex.

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Back Squat:
E4MOM 20
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

5 Rounds
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Strict HSPU (Fx: 5 Kipping) (Rx+: 10 Strict HSPU)

Time Cap: 15:00