Deadlift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 6 Deadlifts 315/215lbs RX+365/235 MRX 225/155 12 Over the Bar Burpees 2 Rope Climbs 15′ RX+1 legless 1 w/legs 15’ MRX 2 /10’ or 1 /15″ REST 1min After Each Round […]

Split Jerk Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 20min AMRAP: 50 Doubles or Crossovers 15 Handstand Push-Ups or 5 Wall Walks 15 Toes to Bar or Wallball Sit-ups 2/14lbs MRX 20/10lbs 2 Shoulder to Overhead 155/105lbs RX+185/125 MRX 115/75 Handstand & Core Development 2×10

Front Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3 Rounds For Time: (15min cap) 200m Run/Row or 0.5k Bike 10 Left Arm Dumbbell/Kettlebell Push-ups (Left hand on DB) 10 Left Arm Dumbbell/Kettlebell Front Rack/Shoulder Squats 10 Right Arm Dumbbell/Kettlebell

“CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-ups MRX Push-Ups 5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 -5 Shoulder to Overhead 5 Toes to Bar or 5 WallBall Sit-Ups 20/14lbs MRX 20/10 5 Chest to Bar MRX 5 Pull-ups Rest 3min Increase Weight 5min AMRAP: 5 Hand Release Push-ups

“Jedi Jammin” by DB 2 Rounds For Time: (30min cap) 1000m HyperSpace Run/Row or 2.5k HyperBike 50 Light Saber Swings 40 Death Star Doubles 30 Tie Fighter Toes to Bar 20 Boba Fett Back Squats 10 Hang Solo Snatch 5 Rogue Bar Muscle-Ups MRX Chest to Bar Barbell = 135/95lbs RX+155/105 MRX 95/65lbs Kettlebell =

13min AMRAP: 13 Calorie Row/Bike or 200m Run 9 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 13 Strict Press 95/65lbs RX+115/75 MRX 75/55 REST 3min / Add weight 13min AMRAP: 13 Shoulder to Overhead 135/95 RX+155/105 MRX 95/65 9 Pull-ups RX+Chest to Bar MRX Ring Rows 13 Calorie Row/Bike or 200m Run

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1“Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) P1 – 400m Row/Run/ 1k Bike *slap hands P2 – 400m Row/Run/ 1k Bike *slap hands…1 Round (Rules = Athletes must switch every 400m/1k) WOD #2 Team WOD Sprint Rounds 3min AMRAP = P1

Bench Press Build Up — E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Front Squats 2 – 4 – 6 – 8 – 10 – 12 –

Hang Snatch “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 7min AMRAP: 21 Hang Snatch 95/65 RX+115/75 MRX 75/55lbs 14 Toes to Bar 7 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Hang Snatch 7

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 4 Rounds For Time: (18min cap) 200m Run/Row or 1km 0.5k Bike 15 Deadlifts 255/175 RX+315/215 MRX 205/135 21 Pull-ups MRX Ring Rows -OR- 2 Rope Climbs