WOD

Strength:

EMOM 16
1 Power Snatch (ME)

Conditioning:

AMRAP 9
35 Double Unders
15 Overhead Squats (Rx: 115/80) (Fx: 95/65)

Strength:

EMOM 15
1: 3 – 5 Strict Pull Ups (Weighted if possible)
2: 10 – 15 Ring Push Ups
3: Rest

Conditioning:

Work 2:00/Rest 1:00
Until You Complete:
4 Rounds
10 Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)

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Conditioning:

AMRAP 6
Calorie Bike

– Rest 4:00 –

AMRAP 6
Calorie Ski

– Rest 4:00 –

AMRAP 6
200m Run
20 Dumbbell Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

– Rest 4:00 –

Strength:

E3MOM 15
4 Tempo Deadlifts (30×1) + 4 Deadlifts

Conditioning:

3 Rounds
20 Toes to Bar (Fx: 10 Toes to Bar)
20 Push Press (135/95) (Fx: 95/65)

Strength:

E2MOM 10
2 Turkish Get-ups (Each Arm ME)

Conditioning:

AMRAP 16
400m Run
16 Dumbbell Box Step Ups (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
8 Alternating Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)

Strength:

E3MOM 15
3 Thrusters + 3 Front Squats (ME)

Conditioning:

21 – 15 – 9
Hang Power Snatches (135/95) (Fx: 95/65)
Air Squats

Every time you break on the snatches:
200m Run

Conditioning:

AMRAP 35
40/30 Calorie Row (Fx: 30/25)
20 Burpees
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)

Strength:

4 Rounds
10 Each Arm Dumbbell Bicep Curls
10 Dumbbell Tricep Extensions
10 Alternating Deficit Goblet Reverse Lunges

Conditioning:

30 – 20 – 10
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Box Jump Overs (24/20) (Rx+: Jump Over Without Landing on Top)

Strength:

E2MOM 12
4 Power Snatches + 4 Hang Power Snatches (↑)

Must be touch and go.

Conditioning:

For Time:
21 – 15 – 9 – 6 – 3
Thrusters (Rx: 95/65) (Fx: 65/55)
Burpees Over the Bar