A. E2MO2M 10 min: 1 Snatch grip Push press + 2 OHS (from the rack} Okay to get heavy if form allows.  B. E2MO2M 10 min: 1 snatch grip DL + 2 pos. snatch (top-down). Build as form allows.  C. 7 min AMRAP: 7 OHS…

A. 3×3 jerk dips @ 115-125% of  tough 5 from weeks prior.  B*. 2×5 push press @ 85% of tough 5 from two weeks ago  C*. 2×3 @ 95% of tough 5 from 2  weeks ago.  *in between each set of B & C perform…

A. Deadlift wave ladder: (based on tough 5 from 2 weeks ago) Wave 1: 80% x4 80% x5 80% x6  Wave 2: 85% x4 85% x5 85% x6   OR Free Trial Class (if new to CrossFit): E2MO2M for 20 min: 0-10: 6 dowel bar…

A. 3 sets of the following: – HSPU complex on box: 1 box walk up + 2 strict box HSPU + 3 per side shoulder taps in pike – 2 seated rope climb foot holds to stand. (Sit on box or bench –> clench rope…

A. Back squat wave load: (all based off heavy 3). In  between each set, perform 4 aquamans + 4 plank to pikes Wave 1: 90% x3 95% x2 105% x1  Wave 2: 95% x3 105% x2 110% x1  B. EMOTM 4 min: 1 power clean…

 *A1. 3 RFT – (15:00 CAP) @ hard pace. 400m Run 21 KBS (rx: 24/16; 16/12kg) 12 pull ups (jumping pull ups or ring rows)   A2. 6 min recovery row or bike. Self-timed  A3. 3RFT – (9 min CAP)  @ hard pace 200m Burden…

A. EMOTM 12 min: THIS: 8 DB pull overs THAT: 4-6 HSPU lowers (:03 sec lower. Kick back up if can). THEN: 4-6 Strict pull ups or 4-6 kneeling ring MU turnovers  OTHER: :20 sec per side of single arm down dog hold.   B….