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EMOM for 8
3 Strict Pull-Ups
weighted if you can

For time:
21-15-9
Power Snatch
Box Jump

Rx:
95/65
Jedi:
115/80

We are re-testing back squat on Tuesday and deadlift/bench press on Friday.

The road to Minneapolis, MN begins today…GO Cards!

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans

Rest 4:00

AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans

Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans

This is a CFNE wod. If you need to shorten the run to have an effective workout then we can change it to a 300m or 250m. Just ask for some help.

Rx:
115/75
135/95
155/105

Jedi:
135/95
155/105
185/120

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5+ @85%

Deadlift

Bench Press

Sleds:
Lateral x 5

20 TGUs not for time

Row 500m
Run 400m
then…
3-6-9-12-15-18
KBS-R
Burpee

Rx:
53/35

18-15-12-9-6-3
Pull Ups
DB Push press
DB Reverse lunges

Rx:
45/30

Jedi:
50/35
C2B

Back Squat
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5+ @85%

EMOM for 12
Odd – 10 Wall Balls + 6 Box Jumps
Even – 10 Wall Balls + 10/15 Push-Ups

For time:
Run 400m
50 Hang Power Cleans
Run 400m
50 Back Squats
Run 400m
50 Push Jerks
Run 400m
50 Pull-Ups
Run 400m

🙂

Rx:
95/65

12min AMRAP
9 DB Deadlifts
6 Burpees
3 DB Power Cleans

.com WOD

Rx:
50/35

Sleds:
Lateral x 5

EMOM for 30
Min 1: 5 Pull-Ups + 10 Push-Ups + 20 DUs
Min 2: Row 30sec or run
Min 3: 20-25 Sit-Ups

You can do strict or kipping pull-ups.

Work up to a heavy
Hang Power Snatch

5rds
15 Cal Row
10 Power Snatches
5 Burpees

Rx:
75/55
Rx+:
95/65

You can sub power cleans for snatches if needed.