===============================

E2MOM 16
Push Press (ME)
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 reps
Set 8: 1 reps

For Time:
8-6-4
Chest to Bar Pull Ups (Fx: Pull Ups)
Bar Muscle Ups (Fx: C2B Pull Ups)
After each set of gymnastics movements:
100 Double Unders (Fx: 75 DU’s)

===============================

E3MOM 15
3 Back Squats @80-85%

Conditioning:
6 Rounds Alternating with a Partner (3 Rounds Each)
250m Row
12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)
4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)

===============================

Overview Of The Week:
Monday: Weighted Strict Pull-ups
Tuesday Back Squats
Wednesday: Push Press
Thursday: EMOM
Friday: Open WOD 19.3
Saturday: Hang Power Snatch Complex
Sunday: Push Jerk

===============================

Gymnastics Strength:
Rx+:
4 Rounds
3 Weighted Strict C2B Pull Ups (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
3 Weighted Strict Pull Ups (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
3-5 Strict Pull Ups
15 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

AMRAP 12
15 Power Snatches (75/55)
15 Handstand Push Ups (Fx: 15 Hand Release Push Ups)
10 Meter Handstand Walk (Fx: 10m Bear Crawl + 10 shoulder taps on the wall)

===============================

Strength:
15:00 Find a Heavy 5 rep Thruster
then AMRAP 3:
Max Thrusters at 60%

Conditioning:
AMRAP 10:
5 Deadlifts (115/80) (Fx: 95/65)
5 Hang Power Cleans (115/80) (Fx: 95/65)
5 Push Jerks (115/80) (Fx: 95/65)
35 Double Unders

===============================

Strict Press
5 x 5 ( ~75% of 1 RM Across)

“The Longest Mile”
4 Rounds for Time:
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run