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For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1 Rope Climb 15′ MRX 1×10’ Max Toes to Bar Rest 2min 2min AMRAP: Run/Row 200m or 0.5k Bike Max Chest to Bar Pull-ups MRX Pull-Ups Rest 2min 2min AMRAP: 200m Run/Row or .5k Bike1 […]

E2MOM Build Up Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Shoulder to Overhead 3 – 2 – 1 For Max Points/Reps 3min AMRAP: 25 WallBall Shots to Max Handstand Push-Ups RX+ Strict MRX 2/4”rise 2min rest 3min AMRAP: 25 WallBall Sit-ups to Max Strict Press 75/55 RX+95/65 MRX

For Time: (25min cap) 400m Run/Row or 1k Bike 50 Dumbbell Hang Snatch (25ea arm)400m Run/Row or 1k Bike50 Dumbbell Box Step-ups 24/20” MRX 20/18” 400m Run/Row or 1k Bike50 Dumbbell Thrusters (25ea arm)400m Run/Row or 1k Bike50 Dumbbell Snatch/Ground to Overhead (alt arms) Dumbbells = 50/35lbs MRX 35/20lbs Core & Snatch Development 30 Evil Wheels30 Barbell or PVC Sotts Press (snatch grip) 30

HERO WOD “JOSH” For Time: (16min cap) 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups MRX Ring Rows 15 Overhead Squats30 Pull-ups MRX Ring Rows 9 Overhead Squats18 Pull-ups MRX Ring Rows *Compare to 18 Aug 2019 & 5 Oct 2014* U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22,

20min AMRAP: 12/10 Calorie Row/Bike or 200m Run 10 Deadlifts10 Over the Bar Burpees10 Wallball Sit-Ups or 10 Toes to Bar Wallballs = 20/14lbs MRX 20/10Barbell = 225/155 RX+275/185 MRX 155/105 Guns & Core Development 5 Skin the Cats10 Plate Pinch Curls (two plates) 1min High Plank Hold15 DB Hammer Curls20 Band Pull-Aparts1min Low Plank Hold25 Barbell Curls-30 Plate

Chipper For Time: (30min cap) 1200m Run/Row or 3k Bike 60 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 50/40 Barbell Push-Ups MRX Push-ups 40 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows 30/20 Ring Dips RX+ Strict MRX Bar Dips 20 Kettlebell Goblet Squats 10 Ground to Overhead 155/105 RX+185/125 MRX115/75 5 Wall Walks RX+ 50′ Handstand Walk

Split Jerk E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 3min AMRAP: 6 Split Push Press 135/95 RX+165/115 MRX 95/656 Over the Box Jumps 24/20” RX+30/24 MRX 20/18” Rest 3min 3min AMRAP: 6 Split Jerk (alt) 12 Box Jumps Rest 3min 3min AMRAP: 6 Shoulder to Overhead36 Double Unders

“Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar Pull-Ups10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty Girls V2” 3 Rounds For Time: (21min cap)50 One-Legged Squats, alternating (Pistols)7 Muscle-Ups10 Hang Power Cleans 175/115lbs MRX 135/95 *compare to 12 June 2020, 7 June 2019, 12 May 2018,

Back Squat E2MOM 5 sets x 10 reps @ 50-60% 6min AMRAP: 12 Front Squats 95/65 RX+135/95 MRX 75/55 6 Handstand Push-Ups or 9 Push Press MRX 2/4” rise REST 3min 6min AMRAP: 12 Lunges 95/65 RX+135/95 MRX 75/556 Toes to Bar or 9 WallBall Sit-ups 20/14lbs MRX 20/10 *On lunges Overhead, back or front rack, alt legs, stationary*

Sumo-Deadift E2MOM 5 sets x 10 reps @ 50-60% For Time: (16min cap)21 Sumo Deadlifts600m Run/Row or 1.5k Bike3 Rope Climbs 15′ MRX 3×10’ or 2×15 15 Deadlifts 400m Run/Row or 1k Bike2 Rope Climbs MRX 2×10 or 1×15’ 9 Sumo Deadlift High Pull200m Run/Row or 1k Bike1 Rope Climb MRX 2×10 or 1×15’ 6 Hang Clean Barbell = 115/75 RX+135/95 MRX 95/65 Core Development 16 Reverse Rower