Strength: Oly Day

EMO2M x 6: Complete Complex every 90 Seconds, increase weight every interval if possible:


2 Position Squat Snatch: Squat Snatch + Hang Squat Snatch



WOD: “Cherokee”

Part A: 5 min AMRAP:

10 Dead Lifts 225/155

2 Rope Climbs


rest 3 mins


Part B: 5 min AMRAP:

12 HSPUs

10/8 Cal Bike (Row if necessary)


rest 3 mins


Part C: 5 min AMRAP:

100 Squats

50 AKB Swings 53/35

100 Butterfly Sit Ups


  • 3 separate scores



rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

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