WOD

1 . emom x 420 sec straight arms ring support2 . emom x 420 sec bottom position ring support3 . emom x 43 weighted pull ups4 . For time 30-20-10 Box step over7-5-3 wall walks4-3-2 rope climbs or rope walksHYBRIDfor time

1 . e2mom x 41 power clean + 1 squat clean + 1 split jerk 60-75% of max squat clean2 . e2mom x 31 squat clean + 3 front squats 60-80% of max squat clean3 . Amrap 15 min 10 pull

1 . e2mom x 41 power snatch + 1 squat snatch 70-85% of squat snatch2 . E2mom x41 squat snatch + 3 ohs 60-80% of squat snatch3 . 11 minutes ladderhang power snatch and t2b1-1, 2-2, 3-3, 4-4…..between every round

HYBRID 20 minutes time cap for 4x8m sled push 500m run4x8m burpees broad jumps500m run1000/800m bike500m run50 wall ball500/400m row

CrossFit1 . E2mom x 43 split jerk 55-75%2 . e1,5mom x 48 dead lift 50-65% 3 . 2 rounds for time 50 air squat 40 med ball sit ups 30 db hang clean n jerk 20 pull ups 10 shuttle runs 6m  Hybrid400m

1 . E2mom x 5back squat8-8-6-6-6 reps 60-77,5% 2 . Teams of 2 Amrap 18 min 60 thrusters 60 burpees over bar 30 handstand push ups or 60 hand release push ups 60 cal

CrossFit1 . Emom x 5 20 sec straight arms ring support2 . Emom x 55m hswalk or 15 seconds hand stand hold3 . Amrap 15 min 20 step over the box 4 wall walks 20 alternate db snatches 4 bar mu or

1 . E2mom x 41 power snatch + 1 squat snatch2 E2mom x 31 squat snatch + 3 ohs3 . 5 rounds 2 min amrap rest 1 min between rounds 10 c2b pull ups 10 db or kb push press8 burpees over

1 . E2mom x 41 power clean + 1 hang squat clean + 1 squat clean (not touch and go)2 . 1 power clean + 5 front squats3 . 12 minutes amrap 30 du/60su 10 Hspu 10 hang power clean 10 t2b 

1 . E2mom x 43 split jerkmoderate weights focus on technique2 . E1,5mom x 35 clean pull3 . 4 rounds 2 min on 2 min of 15/12 cal 10 hang power clean n jerk Max facing bar burpees  HYBRIDEmom 30 minutes1st minute