EMOM28 1) 10/15 Cal Row 2) 8 RDL (105/155) 3) 50 Dubs 4) 9/12 Cal Bike Oly 7pm 1) 2 Cln+1jerk E2MOM 16 *start @60% take repeats & small jumps up to 75-80% **Goal=Zero misses 2) OHS 4x6/65-70% of Sn

3 RFT : 30 Wall Balls (14/20) 15 Hip Extensions (Sc-Banded good morning) 400m run 30 Hang Pwr Cleans (75/115) 15 Burpees

Skill:  Row .  Buy in: 800 M Run 3 rds: 20 Box Jumps (20/24) 15 HSPU 10 T2B Cash Out: 800 M Run Oly 7pm 1) 3pos Sn (AK,BK,floor) E2MOM 16 *start @60% take repeats & small jumps up to 75-80% **Goal=Zero misses 2) FS 4x10/65-70%

15/1 Ladder Goblet Squats/Russian KBS (35/55) 15 Goblet Squats/1 Russian KBS  14/2 13/3 12/4 ........ 1/15 *200m run/50m swim (100m Adv) after ea set ----------------------- Oly 6pm 1)Pwr Sn 4x2 work up to 85% 2) Pause in dip- Jerk 4x2/ work up to hvy dbl 3)FS  3x10/75%

Teams of 2: 1,500m row 75 Power Snatch (55/75) 1,000m Row 75 T2B 750m row 75 Burpees . Individuals: Complete half  . Modifications: T2B/ Knee ups, V ups 

Squat Clean 15 Min to build to a heavy Dbl . "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (95/135) 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Oly 7pm 1)Cln+HngCln+Jerk E2MOM 12 6 sets/ work up to two "heavy" sets for the day *Start at 75%... Continue Reading →

7 RFT 200m run 7 KBS (35/55) 7 Pull-ups  (Adv 3 MU)  7 jumping Squats  

Back Squat (20 min) 5×5 (work up to ~70-75%) . 4 RFT 400m run 8 Thrusters (65/95) 8 Burpee box jumps (20/24) Oly 7pm 1)Hng Sn dbls 65,70,75,70,75,75 2)Cln Pull 4x3/75,80,85,85 3)Bent Row 4x4/AHAP-slow & controlled

For time:  35-30-25-20 Ball Slams HR PushUps Ball 2 Toes 100m slamball toss (1 lap around pool) 100m swim/400m run ------------------------------ Oly 6pm 1) BN jerk Max Warmup to 75% then build to a PR attempt 75,83,87,93,97,103 2) DB RDL+slow Shrug 4x5/med-hvy