Strength/Skill: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 75% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from
Strength/Skill: Thruster, 6 x 1, EMOM Perform 1 Thruster every minute for 6 minutes Off of the racks WOD: Fran & AMRAP 21 – 15
Strength/Skill: Front Squats, 5 x 3, 60%, every 90 seconds Perform 3 front squats every 90 seconds at 60% of your one rep max for
Strength/Skill: Snatch Pull & Snatch Complex 1 Complex = 1 Snatch Pull + 1 Snatch 6 x 1 Complex, EMOM WOD: 20 min AMRAP, Ascending
Strength/Skill: Row Intervals, 4 x 250m 4 rounds of max effort 250m row intervals Work with a partner, alternate with one another 4 separate scores,
Strength/Skill: Back Squats, 7 x 3, 55%, EMOM 2 second active pause in the hole WOD: Partner Relay Part 1: 6RFT 5 KB Squat Cleans
Strength/Skill: Z Press, 5 x 5, every 90 seconds A Z-Press is sitting on the ground with straight legs and doing a strict press overhead
Strength/Skill: Banded Deadlifts, 5 x 2 @ 65% (weight on bar, not including band tension), EMOM Perform 2 Deadlifts every minute for 5 rounds Load
Sprint Work: Rowing and Snatches (The goal is to move FAST) With 9 Minutes on the clock perform 0:00-3:00: Round 1: 10/7 Cals on Rower +
Strength/Skill: Push Press, 5 x 5, every 90 seconds WOD: 30 min AMRAP 25 Abmat Situps 20 American Swings (50/35) 15 Box Jumps (24/20) 10
