Strength: 3×5 deadlift 3×5 floor press WOD: Chelsea 30 minute EMOM 5 pull ups 10 push ups 15 air squats Record total rounds before breaking. If you take a break for a minute or 2, try to get back in for more rounds after the break.
Strength: 4 x 5 Push press 4 x 5 Good mornings 1X through snatch progression to warm up for WOD WOD: 20 minute EMOM 1 snatch per minute – start heavy, and go heavier Score is the lowest weight you used for any round
Strength: 8 front squat + 12 back squat (50% of 1 RM if 1RM back squat is <200, 50% of 1 RM + 5# if 1RM is >200) No rest between the 20 squats WOD: 3X 15 calorie bike 12 power cleans (135/95) 9 ring dips
Strength: 4 x 5 deadlift 4 x 5 overhead ball slams WOD: 4X ME push press (135/95) 30 double unders (10 minute time cap)
Strength: 3 x 6 overhead squat 3 x 5 floor press WOD: 5X :30 hollow body rocks :30 rest :30 jumping lunges :30 rest :30 russian twists (BW) :30 rest