Choose one of the following:

Engine

2 sets:

• 3 min on Machine @ sustainable pace
• rest 2 min

Gymnastics

10 min EMOM:

• odd) 1-2 Muscle Up Negatives
• even) 20-40 Double Unders

W.O.D.

Partner or Solo Options

15 min AMRAP:

• 2-4-6-8-10-etc.
  • DB Snatch
• 6 Toes to Bar/Sit ups or 6 No Push Up Burpees
• 10 Shuttle Runs

Add 2 DB Snatch/round

If partner – I go, You go

Warm Up

2 rounds:

• Band Shoulder Series
• 30 sec Close Grip Bar Hang
• 8 Split Squat Rock Back/side
• 10 Reverse Nordics + 10 Squat to Stand

Strength:

A1) 3 sets: 3-6 Strict Press + 3-6 Push Press @30X1 – increase load/reps from last week

A2) 3 sets: 5-15 Strict Pronated Pull ups. Rest 15 sec. 3-6 Strict Supinated Pull ups – increase load/reps from last week

Conditioning:

3 sets -2 min ON/OFF:

• 15/10 Calories on a Machine
• 50 ft. Walking Lunge
• Wall Balls for Remainder

Choose one of the following:

Engine:

10 min EMOM:

• 20 sec Hard on Machine

Gymnastics:

10 min EMOM:

• Odd) 5-10 Strict Toes to Bar
• Even) 20-30 sec Wall Facing Handstand Hold

W.O.D.

3 sets – 3 min ON/OFF:

• 1-2-3-4-5:
  • Muscle Ups/Burpee Pull ups
• 10-20-30-40-50:
  • Double Unders/Singles

Warm Up:

2 rounds:

• Band Shoulder Complex
• 10 Cuban press
• 15 Rocking Hip Flexor Mob/side
• 5 Spiderman Complex

Strength:

A1) 3 sets: 6-8 RDL + 3-6 Deadlifts – increase load/reps from last week

A2) 3 sets: 5-15 Dips/Floor Press + 5-15 Push ups – increase load/reps from last week

Conditioning:

Partner WOD – 3 sets:

• 6 Hang Power Cleans
• 12 Front Rack Reverse Lunges
• 6 Thrusters
• 12 Pronated Bent Over Row
• Rest 1 min

I go, You go

W.O.D.

6 min AMRAP:

• 500/400M Row
• in remaining time, AMRAP:
  • X Muscle Ups/Pull ups
  • 6 Power Cleans

rest 6 min

6 min AMRAP:

• 500/400m Row
• in remaining time, AMRAP:
  • 1/2 X Muscle ups/Pull ups
  • 3 Power Cleans

Warm Up

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squat
• 15 Rocking Hip Flexor Mob/side
• 10 DF Cuban Press
• 10 PVC Pass Throughs + 30 sec Archer/side

Strength:

A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats

A2) 3 sets: 6-8 DB Incline Bench Press + 3-6 DB Flat Bench Press

Conditioning:

Partner WOD – 12 min AMRAP:

2 rounds:

• 10 Ring Rows
• 10 Push Ups
• 20 Walking Lunges

2 rounds:

• 12 DB Deadlifts
• 9 DB Hang Cleans
• 6 DB Push Press

Alternate rounds

Choose one of the following:

Engine:

2 sets:

• 4 min @ sustainable pace on Machine
• rest 2 min

Gymnastics:

Handstand

• Wall Walk + Handstand Hold
• Shoulder Taps
• PVC Assisted Handstand Walk
• Free Standing Handstand Hold

W.O.D.

Partner WOD – For time:

100-80-60-40-20:

• Double Unders

60-48-36-24-12:

• Kettlebell Swings

30-24-18-12-6:

• Toes to Bar

Split the reps

Warm Up:

2 rounds:

• Band Shoulder Series
• 30 sec Close Grip Bar Hang
• 10 Reverse Nordics + 10 Squat to Stand
• 90 sec Rolling Plank

Strength:

A1) 3 sets: 3-6 Strict Press + 3-6 Push Press

A2) 3 sets: 5-15 Strict Pronated Pull ups. Rest 15 sec. 3-6 Supinated Chin Ups.

Conditioning:

4 sets – 90 sec ON/OFF:

• 250/200m Row
• Wall Balls for Remainder

Choose one of the following:

Engine:

10 min EMOM:

• 15 sec Hard on Machine

Gymnastics:

10 min EMOM:

• odd) 1-3 Strict Muscle Up/Negatives
• even) 20-50 Double Unders

W.O.D.

5 sets – 2 min ON/OFF:

• 3-5 Muscle Ups/Pull ups or 10/7 Cals on Machine
• 10 Shuttle Runs
• Burpee Pull ups or Machine for remainder

Warm Up:

2 rounds:

• Band Shoulder Complex
• 10 Cuban Press
• 5 Spiderman Complex
• 10 Single Leg RDL/Leg

Strength:

A1) 3 sets: 6-8 RDL + 3-6 Deadlifts

A2) 3 sets: 5-15 Dips/Floor Press + 5-15 Push ups

Conditioning:

3 sets:

• 10 Double KB/DB Hang Snatch
• 10 Gorilla Rows
• 8 Bulgarian Split Squats/leg

-I go, You go