WOD

Main
A. Overhead Squat max: E2MOM x 20min working to heavy single
B. Max bike cals in 5 min

Main
A. Front Squat 1 rm: E2MOM x 20 min working to heavy single
B. Pullups: Reverse tabata: :10 work/ :20 rest

Main
A. Deadlift- 1 Rep Max

B. Handstand Push-Up Reverse Tabata Test

Main
A. Push Press- 1 Rep Max

B. 2000 Meter Row Time Trial

Main
A. Back squat 1rm 20 min E2MOM:
WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%
Work: E2MOMx 10…80%, 85%, 90, 95, 101+%

B. Max double-unders in 2min.

Main
21-15-9 reps for time;
Toes-to-bar
lateral burpees over KB
Russian KB swing x2 (42-30-18)

Core Accessory
:20 on x :10 0ff x 8 (4 min)
odd: hollow/tuck hold
even: arch hold

Main
4 rounds for time:
Bike 2 min for distance
directly into 15 DB goblet squats

Main
5 rounds for time: 20 min cap
400m Run
15 Front Squats

Main
B. 10-8-6-4-2 reps for load/quality
Floor press
Strict Pull Up

Core Accessory
5 Mins
5x: :10 max tucks, :10 hollow hold, :40 knees to chest recovery

Main
AMRAP 10 minutes of:
5 power snatches *~40-50% of 1rm OHS
5 Box Jumps

Core Accessory
Tabata bicycle crunches :20 x :10 x 8 (4 min)