E4MOM x5: round of DT
12 Deadlift
9 hang power clean
6 shoulder to overhead

Target: Choose weight, that allows you to go for sub. 2min rounds. This should be ~80% effort at max.

2x6
3x4

Complete 9 rounds for time, consisting of

3 rounds of

• Bike 500 meters
• 15 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 12 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 9 shoulder presses at ½ body weight

Bench 7 x 5
Bent rows 7 x 14

5 Rounds
12 air squats
12 curb pushups
200m run

-Finisher-
Light jog back home

6 rounds of:
10 weighted step ups (5 each leg) holding DB at shoulders
Elevated (legs) med ball pushups x 10
L-Pull-Ups x 10

Post WOD:
2 rounds of:
Alternating leg step ups popping up and switching mid airx10
lateral med ball pushups x 10

Divide the 10k for 10x500m for both. Goal is to maintain the speed or increase it towards the end for every 500m

Tc 45min

A. emom - Push Jerk TnG x 5 start at 75/115# build 10# every min
SCORE: 115, 135, 145, 155, 165, 175, 185, 195, 205

+

3 sets 80% 90% 100%
Row 500m
25 box jumps or step up 24/20"
20 CTB chin ups
20 wall balls 20/14#
20 burpees
rest 5mins
SCORE: 6:04, 7:17, DNF

Notes:
- focus on breathing during TnG work
- increase pace per set
- record times for all sets

EMOMx5 - 2 Front Squat *AHAP starting load at 65% *3 sec hold at bottom
EMOMx5 - 2 Front Squat *Deload exact weight as you climbed on sets 1-5 *3 sec hold at bottom
Sets 5 & 6 will be the same weight.

85x2, 95x2, 105x2, 115x2, 120x1 (failed 2nd attempt), 120x1 (failed 2nd attempt), 115x2, 105x2, 95x2, 85x2

B)Row-
3x400 Max Effort rest 2 min between efforts
1 Rope climb during 2 min rest MOD 3 climbs from ground

C)Mobility & Grip Strength
Spend 10-15 mins working on mobility. During this time take turns hanging in 10-15 sec intervals on the rock rings. Approx 8-10 sets.

1.) No feet No hook snatch 5x3
2.) Power snatch +ohs 6×1+3
3.) Snatc high pull 5×3
4.) Back squat w/1rep paused@low + box jump 6×3+1

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
I completed it all in just under 20:00
Good WOD.
This is only 20 rounds of Cindy worth of work in 20 minutes, but in this format it was a lot harder and I was forced to take time to rest and break up some higher rep sets into smaller serts with short breaks.
I liked this variation. I need to work on my pushups as those were the part that made me take the most breaks. I kept on plodding through the squats and the pullups were fine as well.
The pushups required me to take breaks and rest occasionally.
I did this in the morning and I was sore from the DL/ Bar MU WOD I did yesterday, but glad I did this to ensure i longer rest before my next WOD.