1:3 on all strength WODs

10 Cal row
10 DB Burpees
10 thrusters (135-155/75, 95, 115)

10 cal row

E:90 x 7 sets
1 Back Squat @ 85-90% + 3 tall box jumps

Part 2

50-40-30-20-10 of:
Wall-ball shots, 20/14
25-20-15-10-5 of:
Ring Dips

E:90 x 7 sets
1 Back Squat @ 85-90% + 3 tall box jumps

Part 2

4-5 rds of:

10 thrusters 135/115

10 weighted ring dips

Or

10 bar muscle ups

1:3 work to rest ratio

4 rds of:

:30 sec L-hang

12 weighted good mornings

Or

A1) 4 x 12 Front Rack Lunge AHAP, rest 1 min
A2) 4 x 12 Bent over BB row AHAP, rest 1 min

row 200m intervals x 5

W 1:1 rest ratio

E:90 x 6 sets
5 Power cleans + 5 Push Press
Note-work up to As Heavy As Possible

Part 2

For time:
100m KB farmers carry, 53/35
30 Power Snatches, 95/65
30 Burpees
100m KB farmers carry
20 Power Snatches
20 Burpees
100m KB farmers carry
10 Power Snatches
10 Burpees
100m KB farmers carry

E:90 x 6 sets
5 Power cleans + 5 Push Press
Note-work up to As Heavy As Possible

Part 2

4 rds of:
50m KB farmers carry, 70/53

:30 sec static KB hold
10-12 Power Snatches, 135/115
1:3 work to rest ratio

Accumulate 3 mins of each:

Hollow hold and super mans

Part 2

20 min AMRAP of:
4 CTB Pull-ups
8 KBS, 53/35
12 goblet squats, 53/35
200m run

Or

5 sets x 3 reps at 75-80% of 1 RM

Part 2

4 rds of:
4 CTB Pull-ups/muscle ups/weighted push ups
8-10 KBS, 70/53
10-12 goblet squats, 70/53
20 cal row

Rest 1:3 work to rest ratio

10 GHDs sit ups

10 GHD back extensions

E2MOM x 5 sets
Perform 1 Snatch + 1 Hang Snatch (from top of knee) + 1 Hi-hang Snatch (from hip) @ 60-75% + 1-2 rope climbs

Part 2

“Elizabeth”
21-15-9 reps for time of:
Power Cleans, 135/95
Ring Dips

E2MOM x 5 sets
Perform 1 Snatch + 1 Hang Snatch (from top of knee) + 1 Hi-hang Snatch (from hip) @ 60-75% + 1-2 rope climbs

Part 2

“Elizabeth”
21-15-9 reps for time of:
Power Cleans, 135/95
Ring Dips

3 rounds of:

:20 sec weighted super mans

:20 sec weighted hollow hold

:20 sec rest

“Back Squat

E2MOM x 3 sets

2 reps @ 90%”

Snatch

E:90

75/3, 80/2, 85/2, 90/1×3 sets

Part 2

2 rounds:

1200m run

50 Burpees

Rest 8 minutes between efforts

30 min cap

Snatch

E:90

75/3, 80/2, 85/2, 90/1×3 sets

Part 2

2 rounds:

1200m run

50 Burpees

Rest 8 minutes between efforts

30 min cap

EMOM x 10

Even # – Push Jerk x 6 reps @ 55-60%

Odd # – :15 ME Pullups

Part 2

5 min AMRAP of:

5 Deadlifts @ 60% of 1 RM

10 alternating pistols or 20 air squats

Rest 3 minutes

5 min AMRAP of:

5 ring dips

10 Toes-to-bar

EMOM x 10

Even # – Push Jerk x 6 reps @ 55-60%

Odd # – :15 ME chest to bar Pullups

Part 2

5 min AMRAP of:

5 Deadlifts @ 75% of 1 RM

10 alternating pistols or 20 air squats

Rest 3 minutes

5 min AMRAP of:

5 ring dips

10 Toes-to-bar