STRENGTH EMOM 8 Odd: Deadlift 6 Reps ( 100 – 70 ) Even: HSPU 8 Reps (strict) CONDITIONING 3 Round For Time 800 m Run 8 Power Snatch ( 43 – 30 ) 12 Overhead Squat 14 Toes To bar cap. 30 min.        

SWOD ( STRENGTH ) Gymnastic Skill: Kipping pull up Muscle up METCON 15 min. AMRAP 8 Strict Pull-ups 8 Box jumps ( 70 – 60 ) 12 Kettlebell swings ( 32 – 20 )  Core 100 Ab mat Sit Up      

STRENGTH 5 x 7 Push press ( 1 Rm % 70 )   4 RFT 4 Hang Squat Cleans ( 70 – 40 ) 8 Deadlifts  ( 70 – 40 ) 12 HR Push Ups SCALE 12 min AMRAP 4 Hang Squat Cleans ( 40 – 25 ) 8 Deadlifts  ( 40 – 25 )…

STRENGTH EMOM 10 Odd: 5 Snatch Grip Deadlift ( 1 Rm Snatch % 120 ) Even: 10 Ring Push up   METCON 40 Burpees 30 Sit Ups 20 Overhead Squats ( 40- 25 ) 10 Muscle Ups ( scale dips only 20 reps ) 20 Power snatches 30 Sit Ups 40 Pull Ups 22 min….

SWOD ( SKILL ) Emom 7 Clean Pull 4 x % 100 Then Emom 7 Power Clean + squat clean + push jerk ” Elizabeth ” 21-15-9 reps 3 rounds for time: Clean 135 lbs Ring Dips

STRENGTH Back Squat 4 x 10 ( 1 Rm % 70 ) WOD 800 m Run 30 Thrusters ( 40- 25 ) 30 Pull Up 30 SDHP ( 40 – 25 ) 800 m Run 15 Thrusters ( 40- 25 ) 15 Pull Up 15 SDHP 800 m Run        

EMOM 10 Full snatch + Hang Squat Snatch + Snatch Balance ( Ascending Weight ) Open Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 Toes-to-bars 10 Deadlifts (115 / 75 lb.) 5 Snatches (115 / 75 lb.)      

SWOD (Strength) Front Squat 4 x 10  Reps ( % 70 ) WOD 15 min. AMRAP 10 Burpees 10 Hang Power Cleans ( 60 – 40 )  scale ( 40 – 20 ) 10 Air Squat      

STRENGT Snatch 2x%50, 2x % 60, 2x % 65, 2x % 70, 2x 75, 1x % 80, 1x % 85, 1x %90 + Find your 1 rep max. Snatch For time: 21 – 15 – 9 power snatch ( 40, 25 ) chest to bar pull up 3 min rest For time 100 sit up

STRENGT Find your 1 rep max. strict press Complete as many rounds as possible in 8 minutes of: 4 round 5 reps clean and jerk ( 60 – 30 ) scale ( 40 – 25 kg ) 10 reps bar facing burpees Maximum reps of  clean and jerk at in the remaining time 3 min…

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