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Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Ups (bar or rings)3 to 9 Muscle-Ups (bar or rings)3 to 9 Muscle-Ups (bar or rings) 4 to 8 Strict Chest to Bar Pull-Up (bar or rings)5 to 10 Strict Weighted Pull-Ups (bar or rings) 21-15-9 Reps for Time: (15min cap) Hang Squat Clean 135/95 MRX […]

4 Rounds For Time: (36min cap)16 Hang Snatch 95/65 RX+115/75 MRX 75/55 12/9 Barbell Push-ups MRX Push-ups24 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 600m Run / Row or 1.5km Bike Rest 2 minutes between rounds 6min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall 25/15lb plate Min 3 = Bar

Howard’s 75th – 3/4 Century Birthday WOD! 1 AMRAP for each quarter century, and 1 to grow on! 9min AMRAP: Buy In: 75 Double Unders MRX Single Unders Then, 9 KBS 24/16 RX+ 32/24 MRX 16/12 22 WBS 20/14 10/9′ MRX 14/10 9′ rest 3 minutes 9min AMRAP: Buy In: 75 Double Unders MRX Single Unders

Jerk (any style) Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 20min AMRAP: 15/12 Calorie Row/Bike or 200m Run10 Jerks 135/95 RX+165/115 MRX 95/652 Rope Climbs 15’ RX+ 1Legless/1wLegs MRX 1 to 15’ or 2 to 10’ Core & Handstand Development 20 Plank Shoulder Taps1min Handstand Hold (facing wall) 10 Wall

Photo Credit: RJ Photography Power Clean & Hang Split Clean Build-up E2MOM 6 Power Cleans – 5 Hang Split Cleans 4 Power Cleans – 3 Hang Split Cleans 2 Power Cleans – 1 Hang Split Clean 5 Rounds For Time: (15min cap) 5 Over the Bar Burpees 5 Power Cleans5 Barbell Push-ups MRX Push-ups 5 Hang

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Mainsite WOD (RX+) Five 3min Rounds of: 10 Front Squats 135/95 RX+185/125 MRX 95/65 10 Box Jumps 24/20″ RX+36/30″ MRX 20/18″ Max Calorie Row or Bike Rest 3 minutes between rounds *Score is total calories from all 5 rounds* Core Development 2min High

Photo credit: RJ Photography For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 18min AMRAP: 18 Dumbbell Snatch (alt arm) 18 WallBall Shots18 Calorie Row / Bike or 300m Run Wallball Shots = 20/14lbs to 10/9’ RX+ 11/10’ MRX 20/10lbs to 9’ Dumbbells = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20 Guns & Flexibility Development 2×18

Air Force Birthday “JAG 28” For Time: (30min cap) Run 800 meters 28 Kettlebell Swings 32/24kgs MRX 24/16kgs28 Strict Pull-ups MRX Ring Rows28 Kettlebell Hang Clean & Jerk (*14 each arm*) 28 Strict Pull-ups MRX Ring RowsRun 800 meters Hero WOD for an Alabama Airmen on the Air Force’s Birthday U.S. Air Force Senior Airman Mark Forester,

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB 24min AMRAP: 12 Hang Power Snatch12 Toes to Bar or WallBall Sit-Ups**Continuous 12 Calorie Row or Bike by Partner 1/ Partner 2 ** Barbell Weights = 95/65 RX+115/75 MRX 75/55 Wallballs =

Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 12min AMRAP: 60 Double Unders or 10 Calorie Row/Bike6 Wall Walks RX+ 50ft Handstand Walk10 Deadlifts 225/155 RX+275/185 MRX 165/115 Core Development 1min High Plank Hold15 Hollow Rocks1min Right Side Low Plank Hold 15 Hollow Rocks1min Left Side Low Plank Hold 15 Hollow Rocks1min