GYMNASTICS 5 Minute EMOM: 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up * Band Optional. 2 Minute Rest 5 Minute EMOM: 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing   INGUZ WOD "Fishbowls & Five Holes" In...

  STRENGTH Snatch 5x2 * Goal is 70-80% or moderate-heavy. * Option for Squat or Power. * Does not need to be TNG.   INGUZ WOD "Barnburner" For Time: 25 Burpee Over Bar 5 Hang Squat Snatches (135/95#) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over...

  INGUZ WOD "Biscuit in the Basket" In teams of 2... 28 Minute AMRAP: 400 Meter Run 60 Ring Rows Rx+ (Strict Pull-ups) 80 Plate Weighted Sit-Ups (Athlete Choice) 100 Plate Gun Hold Alt. Lunges * P1 works while P1 rests. The 400 meter run will be completed...

  STRENGTH Pausing Deadlift 5x3 * Use the same moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.   INGUZ WOD "Fight Gone Bad" 3 Rounds for Max Reps: 1:00 Wall Ball (20/14#)...

  INGUZ WOD "Toe Pick" 5 Rounds for Time: 20/15 Calorie Bike or 30/21 Calorie Row 10 Toes to Bar * Add 5 reps each round. EX: RND 1= 10 TTB, RND 2= 15 TTB and so on. * 16 minute time cap. Finisher 2-3 Sets: 10 DB Front Raises (Light) 10 DB Lateral Raises (Light)...

  STRENGTH Clean & Jerk 5x2 * Goal is 70-80% or moderate-heavy. * Option for Squat or Power. * Does not need to be TNG.   INGUZ WOD "Power Play" 10 Minute AMRAP: 1 Power Clean 5 Handstand Push-Ups 15 Air Squats * Weight Options... (205/145#) (225/155#)...

  GYMNASTICS 3 Sets: :20 L-Hang or Tuck Hang :20 Chin Over the Bar Hold or Top of Ring Row Hold :20 Wall Handstand Hold or Pike Hold * Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning. * Rest 1:00...

  INGUZ WOD "Grit & Grind" In teams of 2... For Time: 100-80-60-40-20 Wall Balls (20/14#) Burpees Sit-Ups * P1 works while P2 rests. Split work as needed. * 32 minute time cap.   MOVE 45 AMRAP x 9 MINUTES 10/10 Weighted Split Lunges 10 Tuck-ups 5 Strict...

  STRENGTH Clean & Jerk 5x3 * Goal is 60-70% or moderate. * Option for Squat or Power. * Does not need to be TNG.   INGUZ WOD 6 Rounds for Time: 5 Power Clean & Jerks (155/105#) 10 Box Jump Overs (24/20") * 12 minute time cap.     MOVE 45...

  INGUZ WOD "Axe to the Grind" 25 Minute AMRAP: 200 Meter KB or DB Farmers Carry (Athlete Choice) 35/25 Calorie Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups * Use a pair of light or light-moderate KBs Finisher 6 Minute EMOM: MIN 1 - :45 KB...