A. E2M 12 (6 sets)

• 3 x Power Clean

Touch and go. No reset on the floor.

For time:

Buy in: 400 Meter Run

immediately followed by…

Three rounds of:

• 10 Hang Power Cleans (42.5/60)
• 10 Shoulder to Overhead
• 10 Burpees over the bar

immediately followed by…

Cash out: 400 Meter Run

15 min cap

A. Pause Front Squat

• 4-4-4-4

E2.5M

3 sec pause at the bottom of each rep.

B. 10 min AMRAP

• 1 Power Clean (50/70)
• 2 Front Squats
• 4 Front Rack Lunges
• 8 Chest to Bar Pull Ups

Scale back to normal pull-ups as required.

Rx plus 4 BMU if preferred.

Finisher: 2-3 rounds

• 10 O/head weighted sit-up (plate)
• 10 Visits
• 20 Russian twist (plate)

A. EMOM 15

• 1 x Snatch

Power or squat snatch.

B. 10min AMRAP

• 30 Double Unders
• 15 Power Snatch (25/35)

A. Split Jerk

• 3-3-3-3-3

E2M

B. 5RFT

• 200m Run
• 15 Alternating Push Press (30/42.5) and HSPU

Rounds 1,3 & 5 = 15 Push Press (30/42.5)

Rounds 2 & 4 = 15 HSPU

15 min cap

 Hero WOD – “White”

5RFT:

• 3 Rope Climbs
• 10 Toes-to-Bar
• 21 Overhead Walking Lunges (15/20)
• 400 meter Run

*3 rope climbs to be scaled to 15 ring rows & 15 Push-ups each round.

  40 min cap

A. 12 mins to find heaviest complex of:

• 1 x Squat Clean
• 1 x Hang Squat Clean &
• 1 x Front Squat

If preferred can do a complex every 2 mins (6 sets)

B. 3RFT

• 400m Run
• 50 Air Squats
• 5 Cleans (60/85)

Clean weight should not exceed 80% of your max clean

20 min cap

A. EMOM 12 (4 sets)

Min 1 – 8 Deadlifts

Min 2 – 5 Ring Dips

Min 3 – 5 Strict Pull-ups

B. 2RFT

• 800 Meter Run
• 42 Kettlebell Swings (16/24)
• 24 Pull-Ups

15 min cap

A. Push Jerk

• 2-2-2-2-2

E2M

EMOM 12

• 7 Push Press (30/42.5)
• Into max Box jumps (20”/24”)

Score is total box jumps.

A. Back Squat

• 10-10-10-10

E4M

B. 8 minute AMRAP

• 1000m Row
• Max Rep Wall Balls (7/9)

A. Power Clean

• 15 mins to build to your 1RM Power Clean

B. For time:

• 80 Double-Unders*
• 20 Power Clean (35/50)
• 15 Push-ups
• 10 Bar Muscle-Ups**
• 800 Meter Run
• 10 Bar Muscle-Ups
• 15 Push-ups
• 20 Power Clean (35/50)
• 80 Double-Unders