STRENGTH:
Muscle Up Skill Work

8 min EMOM: 3-5 SHSPU
1 min transition
8 min EMOM: 3-5 Ring MU (scale: strict C2B)

WOD:
Choose one:
For Time:
800m Run
or
500m Row
or
30 AB Cals

STRENGTH:
5-5-5-5-5 Overhead Squat
3-3-3-3-3 Back Squat with a 2 second pause at the bottom

WOD:
4 min Max Rep:
T2B

WOD:
For Time:
Cal Row (50/60)
30 S2OH (95/135)
400m Run
20 S2OH (95/135)
400m Run
10 S2OH (95/135)
150 DU
50 DL (95/135)

WOD:

Tabata Something Else
- Tabata Pull-ups
- Tabata Push-ups
- Tabata Ab Mat Sit-ups
- Tabata Air squats

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals. There is no rest between exercises.

STRENGTH:
3-3-3-3-3 Bench Press
3-3-3-3-3 Power Clean

WOD:
For Time
45 Burpee BJ Over (20/24)

WOD:
22 min AMRAP:
1 mile Run Buy in
AMRAP:
30 WB (14/20 9/10')
30 KB Swing (35/53)

WOD:
4 RFT:
5 Bar MU (Scale: 10 HR push ups)
10 Pull Ups
20 DB SA Snatch (35/50) - alternate arms

STRENGTH:
Push Press: 5-4-3-3-3

WOD:
For Time:
30 HSPU
15 Squat Clean (95/135)
20 HSPU
10 Squat Clean (95/135)
10 HSPU
5 Squat Clean (95/135)

WOD:
7 min AMRAP:
15 T2B
60' HS Walk

3 min Rest

7 min AMRAP:
8 Ring Dips
60' DB Walking Lunge with 2 DB (35/50)

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
For Time:
40 Cal Row
30 Squat Snatch (95/135)
10 Rope Climbs

STRENGTH:
DL 5-4-3-2-1
Front Squat 5-4-3-2-1

WOD:
4 min AMRAP:
10 Deadlifts (105/155)
5 Front Squats (105/155)

WOD:
3 RFT:
10 Ring MU
30 WB (14/20)
200m KB Carry (35/53)

WOD:
13 min AMRAP:
12 Burpee BJ Over (20/24)
300m Run

Post WOD:
50 Ab Mat Sit-ups
40 V-ups
30 PVC Supermans
20 Strict Hanging knee raise

STRENGTH:
12 min to find heavy 1 rep Power Clean & Jerk

WOD:
For Time:
50 C2B
40 T2B
30 C&J (Rx: 95/135, Comp: 145/205)

WOD:
5 min AMRAP:
15 Thrusters (75/115)
75 DU

2 min Rest

5 min AMRAP:
15 Thrusters (65/95)
75 DU

2 min Rest

5 min AMRAP:
15 Thrusters (55/75)
75 DU