E2MOM 8 min 8 strict pull ups

2 Min rest

WOD 3 RFT - 20 DL (95/135) - 10 S2OH (95/135)

*10 min cap

6 Min 5 Rep Thruster EMOM [caption id="" align="alignright" width="200" caption=""Old School with Ryan & Chris""][/caption]

1 min rest

30 MU (10 min time cap)

W.O.D.

Partner WOD:

- 3000m Row

- 2 Mile Run

10 Min 3 Rep Snatch EMOM (touch & go)

1 min rest

45 HSPU (5 min time cap)

W.O.D.

- 100 air squat

- 50 DU

- 60 Wall Ball 20/14

- 50 DU

- 30 Goblet Squat 35/53

- 50 Du

- 20 Pistols

WOD

15 min AMRAP

- 8 DL RX (155/225) Comp 205/315

- 10 bar over burpee

- 12 Box jumps (20/24)

Heavy 3 rep touch-n-go power clean (10 min EMOM)

rest 1 min

45 T2B "AFAP"

W.O.D.

3 rounds of 1 min on 1 min off

- Cal row

- Rope climb ( 1 legless = 10 reps, 1 rope climb = 5 reps, scale is anchored rope climb and it only counts as 1 rep)

- HSPU

- Pistol (scale is walking lunge steps.  There will be a “comp” option that is weighted (35/53 )

OHS 10-8-6-4-4-4-4-4 ( 90 sec rest between the 4’s )

W.O.D.

6 min AMRAP - 8 OHS (95/135) - 30 DUs

W. O. D. - 21 Burpees - 21 C2B - 15  Burpees - 15 Bar MU's - 9  Burpees - 9 Ring MU's with 1 extra dip at top. *20 min time cap

W.O.D. - "Chipper"

- 25 Deadlift (65/95), (Comp 95/135)

- 25 Hang power clean (65/95), (Comp 95/135)

- 25 Front squat (65/95), (Comp 95/135)

- 25 S2OH (65/95), (Comp 95/135)

13 min cap!!

W.O.D.

13 min AMRAP

- 5 Squat snatch (95/135)

- 7 C2B

- 7 Ring Dips (narrow box push ups)

20 minutes of running technique

4x200m Sprint (2 each direction)

Rest as needed

8x6 Push Press (from ground). Increasing weight

 

W.O.D.

3 RFT:

- 25 T2B

- 27 WB (14/20)  -  (Comp ladies to 10' line)

 

10 min to work to heavy load of this complex: Touch n' Go: Power Clean, Hang Squat Clean, Squat Clean

8 min EMOM of Complex at heavy load

1 min rest

THEN

6 min Max Reps (running clock):

- Odd Minutes: Bar facing burpees

- Even Minutes: KB Swing (35/53)