[email protected]

Tempo Overhead Squats E3MOM 5 Sets x 3 – 6 Reps @ 50-75% 15min AMRAP: 10 Overhead Squats 95/65 RX+135/95 MRX 75/5515 Box Jumps/Step-Ups10 Chest to Bar RX+5 Muscle-Ups (bar or ring) MRX Pull-Ups Box Heights = 24/20” RX+30/24” MRX 20/18” WallBalls = 20/14lbs MRX 20/10lbs Squat & Core Development 20 Cossack Squats (10 each leg) 20 […]

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs MRX 75/55 Core Development 10 Weighted Sit-ups20 WallBall Russian Twists 20 GHD Sit-ups20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers 20 WallBall Russian Twists 20 Hip Extensions10 Weighted Sit-ups CFHSV RUNNING &

For Time: (30min cap) 10 Over the Bar Burpees 25 Deadlifts25 Hang Cleans25 Shoulder to Overhead50 Pull-ups RX+ Chest to Bar MRX Ring Rows 50 Push ups50 KettleBell Swings50 WallBall Sit-ups25 Shoulder to Overhead25 Hang Cleans25 Deadlifts10 Over the Bar Burpees Barbell Loads = 115/75 RX+155/105 MRX 85/60lbs Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs WallBalls

Strict Press Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 Team WOD 15min AMRAP: P1 – 200m Run or 0.5km Bike / P2 – 200m Row 10 Synchronized KettleBell Sumo Deadlift High Pull 15 Synchronized Russian KettleBell Swings 20 Alternating KettleBell Goblet Shoulder to Overhead P1 – 200m Row / P2 – 200m Run or 0.5km Bike 10

Tempo Front Squat E3MOM5 Sets x 3-6 Reps @ 50-75% 5 Rounds For Time: (20min cap)6 Squat Cleans 135/95 RX+165/115 MRX 95/65 5 Front Squat400m Row or Run or 1k Bike (can mix up) Rest 2min after each round Squat & Core Development 22 Cossack Squats (11 each leg) 22 GHD Sit-ups22 Pistols or Scales (11 each leg) 22 V-Ups -22

Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% 3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset 12min AMRAP: 9 Dumbbell Push-ups (Right hand on DB) 12 Dumbbell Snatch (Right arm)9 Right Arm Dumbbell Box Step-ups9 Dumbbell Push-ups (Left hand on DB) 12 Dumbbell Snatch (Left arm) 9

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2k80 Double-Unders600m Run 60 Jingle Bell Squats600m ROW or Bike 1.5k60 Double-Unders400m Run40 Jingle Bell Swings400m ROW or Bike 1k40 Double-Unders200m Run20 Jingle Bell Swings200m ROW or Bike .5k20 Jingle Bell Lunges (alt legs/stationary) 100m Run10 Jingle