A. E:90 sec on :90 sec x6 (9 min):  2 clean grip DL + 1 hi hang clean hi pull  B. 4×3 hi hang power clean progression. Build to  heavy 3. Work on straight  pull without jumping forward  C. 8 min AMRAP:  3 HSPU (scale…

A. E2MO2M x5 (10 min): 0-4: 5 push press. build each set (45-60%) 4-8: 3 push press. build each set (65%-75%) 8-10: 2 push press. (80-85%) IMMEDIATELY into: find 1RM push press in 10 min (max of 3 attempts) (Trial Class- E2MO2M: 5 x 5…

A. EMOTM 12 min: 1. 2 rope climbs (or rope climb practice) 2. 14 total renegade rows 3. :45 sec reverse plank  B. 18 min AMRAP @ 60% pace: 500m Row (400m Run, 25/20 cal bike)  4 laps farmer’s carry 10 T2B 2 laps front…

A. E2MO2M x10 min: 0-2: 5 back squats (suggested load: 45%) + 10 OH pass thru 2-4: 5 back squats (suggested load: 55%) + 10 OH pass thru 4-6: 3 back squats (suggested load: 65%) + 5 muscle snatch 6-8: 3 back squats (suggested load:…

A. 2×3 push press @ 78%. B. 2×2 push press @ 83%. Free trial: 5×5 push press progression C. 15 min AMRAP relay in teams of 3: – 1 cal. bike – 1 DB box step over – 1 med ball ab mat sit up…

A. Waveload Deadlift: 85% x 1.1 90% x 1 87% x 1.1 92% x 1 2-3 min rest between sets. 22 min Time CAP In 10 minutes, complete the following: B1. 30 power cleans for time (challenge: 135/93; rx: 115/73; fx: 75/53) B2. 4:00 Self-timed…