Gain Train 30

WOD:
Prep-
3x10 ES KB Bottom Pos. Alt. OH Presses@2-16kg
    10 ES SL Bridges
      5 RKC Planks
    10 Handstand Scaption Push Ups
LPO-
8x3 Muscle Snatches-3 Drop Snatches@60kg
3 Power Cleans-3 Push Presses@80kg
3 Power Cleans-2 Push Presses@85kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@102kg
3x1 Power Clean-1 Push Press@108kg(FPP)-108kg-108kg(FPP)
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg(F2)

Gain Train 29

WOD:
Prep-
3x10 EL Stationary FR Lunges@2-16kg
    10 Scap Pull-Ups
    50m ES Waiter Walks@1-16kg
    5-20 inch SL Box Jumps ES
LPO-
6 Front Squats@110kg
5 Front Squats@117.5kg
4 Front Squats@117.5kg
5 Front Squats@115kg
4 Front Squats@115kg
6x4 No Feet Squat Snatches@70-70-70(F3)-75(F3)-75-75kg
6x4 No Feet Squat Cleans@90-90-95(F3)-95(F3)-100kg(F3)-100(F3)
5x3 No Feet Push Jerks@90kg-95-95-100kg(F1)100kg

Gain Train 28

WOD:
Prep-
5x10 Bench Supported Reverse Flyes (palm to palm)-10 Ys-10 BSRF (thumb to thumb)@2-2kg
Strength-
5x15 Band Lat Pulldown-Super Heavy and Moderate bands-15 Eye Level Face Pulls
5x15 Band Tri Ext-Super Heavy band-15 Low to High Face Pulls
15 min EMOM:
4 Strict HSPU
5x20 Renegade Rows@2-20kg
MetCon-
10-8-6-4-2
BMU
BJ@30' Inch
6:20-Matt
5:50-Daniel

Gain Train 27

WOD:
Prep-
2x10 Band W's-5 W-Ys
    15 Band A's
    50m Waiter's Walk ES@16kg
    20 Wallballs@30lbs UB
    50m Front Rack KB Walk@2-16kg
LPO-
5x4 Snatch High Pulls@90kg
4-3-4-3-4-3 Power Snatches@72-76kg
5x3 Clean Pulls@144kg
3 Power Cleans-3 Push Jerks@96kg
3 Power Cleans-2 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg
2 Power Cleans-3 Push Jerks@102kg
2 Power Cleans-2 Push Jerks@108kg

Gain Train 26

WOD:

Prep-

3x10 Band Rows

    10 Band Rev Flyes

    10 Band Pulldowns

3x10 Hip Thrusts@120kg

Strength-

5x5 Box Jumps@35 ish inches

5x8 ES Kneeling Upside Down 1 Arm KB OH Presses@12kg

5x8 Wtd Pull-Ups@6kg MB in between feet

5x8 CG Band Push Up-8 Slow Tri Band Ext

8-8-8-7-7 Barbell Curls@40kg

Conditioning-
For Time:
100 Cal Row
1 mile Assault Bike
8:20

Gain Train 25

WOD:
Prep-
3x10 ES KB Bottom Pos. Alt. OH Presses@2-16kg
    10 ES SL Bridges
      5 RKC Planks
    10 Handstand Scaption Push Ups
LPO-
8x3 Muscle Snatches-3 Drop Snatches@60kg
3 Power Cleans-3 Push Presses@78kg
3 Power Cleans-2 Push Presses@84kg
2 Power Cleans-2 Push Presses@90kg
2 Power Cleans-1 Push Press@102kg
3x1 Power Clean-1 Push Press@108kg(F)-108kg-108kg
4-3-3-3-3-3-3 Front Squats@110kg-115kg-120kg-115kg-120kg-115kg-120kg

Gain Train 24

WOD:
Prep-
3x10 EL Stationary FR Lunges@2-16kg
    10 Scap Pull-Ups
    50m ES Waiter Walks@1-16kg
    6-30 inch Box Jumps
LPO-
6x4 No Feet Squat Snatches@70-71-72-73-74-76kg
6x4 No Feet Squat Cleans@102(F3)-102-102-102(F1)-100-100kg
5x3 No Feet Push Jerks@90kg
3 FSquats@111kg
2 FSquats@111kg-Dead!!