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Our focus right now is on lower body pulling strength, (power cleans/snatches/Deadlift), and upper body strength relative to gymnastics movements such as muscle ups.  Don’t worry, we’ll still squat:)


Hollow rock holds 3×1 min 30 sec rest

Back squat 3×7 75%


12 walking DB lunges 50/35
50m farmers carry
10 burpees
8/6 strict pullups

The back squats should be challenging but not anywhere near failure.  If you’re newer, technique before intensity!  You are going to see a lot more strict pullups.  You all need them.  Se a pace on this wod you can maintain throughout.  The pullups will most likely be the limiter, pace according to them. TGT time 8-12 min



5 min AMRAP
1k Row buy in
max rds
12 Push Press 95/65
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 115/75
14 KBS 70/53
7 Knees to elbows
rest 3 min
5 min AMRAP
1k Row buy in
max rds
7 Push Press 135/95
14 KBS 70/53
7 Knees to elbows
rest 3 min

Intervals allow us to maintain a higher level of average intensity yet keep good technique due to the rest interval.  I want the weights to go up, but not anywhere near failure weight.  You did this right if you can pick the pace up during the last 90 sec of each rd.


Power snatch 2 EMOTMx3
rest 1 min
rest 1 min
2 EMOTMx3 heavy 2

11.1 ladder
12 min to complete
30 DU
10 Power snatch

75/55, 95/65, 115/75, 135/85/ 145/95, 155/105

The EMOTM has built in rest to allow us to go a little heavier.  This is a great way to build capacity as well as warm you all up for the wod.  If the weights during the wod are too heavy, simply pick lighter ones, or keep it the same for newer folks.  We want relatively constant motion the whole AMRAP


Muscle up skills

14.4 partner style

20 min AMRAP
60 cal row
50 TTB
40 Wallballs 20/14
30 Power cleans 135/95
20 Muscle ups

The wod has a lot of gymnastics!  The partner setup allows for rest so that your arms don’t burn out.  If you finish it all, start over.  You can break it up however you want.


Deadlift 5 reps E2Mx5 sets start at 70% work up to 80% all deadstop

800m run
15 2xKB sumo DL
15 GHD situps or Vups
12/8ring dips
Cash out all out 400m sprint!!!

Cleans and snatches serve as fast pulling movements.  Deadlifts builds absolute strength.  We are going to mix both during this cycle.  The wod should be scaled so you can hit 12-16 min timeframe.