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0415 Strength Hang Power Clean (Weight) Every 90 sec x 9min 1 Hang Power Clean + 1 Power Clean + 1 Jerk Conditioning Metcon (Time) FOR TIME: 10 Squat Clean 155/105 2…

0415 Strength Back Squat (Weight) E2MOM’10 5 BS + 5 Strict pull-ups Conditioning Metcon (AMRAP – Reps) Amrap’5 50 DU 10 OHS 95/65 10 TTB *rest 3 min btw sets*

0411 Strength Paused Front Squat (Weight) Every 90 sec complete 1 Front Squat (Pause 3 sec) + 1 Front Squat Conditioning Metcon (AMRAP – Reps) Push your Macho Man LADDER As many…

0410 Accessory Pull-Ups (Max reps) work on pull ups and C2B Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP’4 (3sets) 10 DB Snatch (alternate) 50/30 10 Pull Ups 40 DU 90sec REST…

0407 Strength Back Squat (Weight) every 2 min x 10 min. 5 Back Squats @70% + 5 Heavy Box jump Conditioning Metcon (AMRAP – Reps) AMRAP 12MIN 15/12 Cal Bike 9 HSPU…

PARTNER Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 25min 400mts Run 20 DB Snatch Syncro 50/35 20 Cal Bike 30 WB 20/14 500mts Row 20 Box Step Over w/ DB

0405 Skill Pull-ups (Max reps) technique Work Muscle-ups (Max reps) Technique Work Conditioning Metcon (Time) Complete FOR TIME 12 Pull-Ups 50 DU 9 Chest To Bar 50 DU 6 B. MU 50…

0404 Strength stiff-leg Deadlift (E2MOM’10) complete 4 reps. Conditioning Metcon (4 Rounds for reps) Every 5 min: 10 Sit-ups 2 Rounds of DT 10 Sit-ups DT: 12 Deadlift 9 Hang Cleans 6…

0403 Gymnastics Rope Climb (Max reps) work on your technique Rx: Efficiency Metcon Metcon (Time) 3 Rounds FT: 2 Rope Climbs 50 FT Speed Push 90/45 10 Front Squat 135/95 REST 3…

WOD 0402 Strength Power Clean + Jerk (Emom 8) 2 + 1 Conditioning Metcon (AMRAP – Rounds) Amrap 10 min: 12 Power Snatch 75/55 8 Ring Dips 400mts Run Metcon MID-LINE 3…