A. Back Squat 8, 8, 6, 6, 4, 4 2min rest btw sets B. 20min EMOM 1- 6 Thruster @ 95/63, 115/73, 135/93 2- 10/ea Front Rack Lunge 3- 12-15 Box Jump @ 24/20, 30/24 4- Rest Add 5# to barbell each round

A. Push Press.Power Jerk 1.1 ; 15min to Build to Max Complex B. 15min EMOM: – 1- 8/side Alt DB Power Snatch @ 35/20, 50/35, 60/40 – 2- Burpee (fx: x 8, rx: x 10, rtg: x 12) to a target overhead – 3- Pullup…

A. “Salt and Pepper, ReDux” FT: 50-40-30-20-10: – Cal Row/AB – Thruster (45/33) – 20min CAP B1. 3×6 Partner Nordic Ham Curl B2. 3x:30 Weighted Hollow Body Hold

A. 14 EMOTM. 1- 6-8 Unbroken Strict PU. Maximum 1 break; scale w/ bands as necessary…but challenge yourself. (RTG: 3-4 x Wgt Pullup AHAP) 2- 5-8 Unbroken Strict Dip. Maximum 1 break; scale w/ bands as necessary…but challenge yourself. B. 5 sets: 12 x T2B…

A. 4×6 Front Squat @ 80% (Same weight as last week, 1 more set) B. 15min EMOM: 1- 3 x Clean @ 85%. Full Squat Clean; all three reps must be TnG. 2- 30sec AMRAP Hand Release Push Up. RTG: Clapping PU. 3- 35 x…

A. Back Squat 8, 6, 4, 8, 6, 4 B. “Gwen” For weight, not time: 15-12-9 Unbroken C+J Athlete chooses the weight. Same weight for 15, 12, and 9. Rest as needed between sets. Goal is to go as heavy as possible but sets MUST…

A. 20min EMOM: 1-:30 Ring Plank Hold (wrist turned out) 2- :30 Handstand Hold 3- 20 Tuck-Ups 4- Squat Snatch.OHS 1.2 @ 70% B. Every 3min x 6 :30 AB @ 95%

A. 12 min AMRAP: 250m row 5 Pull Up 10 Push up 15 Air Aquat 3min rest 12min AMRAP: 21/18 Cal Bike 10 WB 10 Box Jump 35 DU B1. Cash Out if time allows. Wgt Hollow Body Hold 4x:30 or accumulate 2 min

A. 15min EMOM 1- 5-8 Unbroken Strict Pull Ups. Maximum 1 break; scale w/ bands as necessary…but challenge yourself. (RTG: 3-4 x Wgt Pullup AHAP) 2- 5-8 Unbroken Strict Dips. Maximum 1 break; scale w/ bands as necessary…but challenge yourself. (RTG: 3-4 x Wgt Dip…

A1. E2MO2M x 6: – 2 Sq. Clean. Build to MFD. B. Front Squat 3×6 @ 80% FS 1RM C. 3RFT: – 20 S2OH @ 95/63 RTG: 115/73 – 20 T2B *challenge your but scale S2OH weight as necessary so that a minimum of 1…