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Presses E2:30MOM 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 3 Rounds For Time:21 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 15 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55 9 Bar Dips RX+ Ring Dips (Muscle-Up into)6 Handstand […]

Snatch (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 *work TnG on 3-2 rep sets* 12min Ascending AMRAP: 1 Snatch 115/75 RX+ 155/105 MRX 95/65 1 Muscle-Up (ring or bar) RX+ 1 Strict Muscle-Up 10 Double Unders MRX 1 Chest to Bar Pull-up 2 Snatch 2 Muscle-Up (ring

Bench Press E3MOM 5 – 5 – 3 – 5 – 2 18min AMRAP: 45 Handstand Push-Ups MRX Hand Release Push-Ups 45 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 45 Bar Facing Burpees 45 calorie Row or Assault Bike 45 Shoulder to Overhead45 Pull-Ups RX+ Chest to Bar Flexibility Development 2 x 30sec Couch Stretch or

Cleans & Cluster E2MOM 6 TnG Power Cleans6 Hang Squat Cleans3 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 4 TnG Power Cleans4 Hang Squat Cleans2 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 6 min AMRAP: 400m Run, Row or 1km Assault Bike20 Power Clean 95/65 MRX 75/5515 Hang Squat

1 Round For Time:10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters 50 Double Unders Rest 3min 2 Rounds For Time: 10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters50 Double Unders Rest 3min 1 Rounds For Time: 10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10

“COFFLAND” For Time:Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the 6min) U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive

“Team Helen vs Team Karen” by DB For Time: P1 = 1 Round of Helen (400m Run – 21 Kettlebell Swings – 12 Pull-Ups) P2 = Max Karen WallBall Shots P2 = 1 Round of Helen P1 = Max Karen WallBall Shots P1 = 1 Round of Helen P2 = Max Karen WallBall Shots *After

Deadlifts Double and Single Leg Build Up E2MOM 3 Deadlifts – 3 Right Leg Deadlifts – 3 Left Leg Deadlifts 2 Deadlifts – 2 Right Leg Deadlifts – 2 Left Leg Deadlifts 1 Right Leg Deadlift – 1 Left Leg Deadlift – 1 Deadlift 16min AMRAP: 2 DeadLifts 315/215 RX+ 405/265 MRX 245/165 6 Toes

Build Up E2MOM Push Press 6 – 4 – 2 – 1Push/Split Jerk 3 – 2 – 1 – 1 For Time:25 Strict Press 75/55 RX+ 95/65 MRX 55/35 800m Run or ROW or 2km Assault Bike25 Push Press 95/65 RX+ 115/75 MRX 75/55 800m ROW or Run or 2km Assault Bike25 Push Jerk 115/75 RX+135/95 MRX 95/65 800m Run or ROW or 2km Assault Bike25 Split

Power Snatch E2MOM 5 – 4 – 3 – 2 – 1 – 1 For Time:21 Power Snatch 115/75 RX+ 135/95 MRX 95/6515 Bar Facing Burpees9 Handstand Push-Ups or 9 Shoulder to Overhead RX+ Strict MRX 2/4″ Rise 6 Bar Dips (RX+Ring Strict/ Muscle-Up Into)300m Row or Run or 0.8km Assault Bike6 Bar Dips (RX+Ring Strict/ Muscle-Up Into)9 Handstand Push-Ups or 9 Shoulder