SWOD: Back squats 5@60,65,70 WOD: 5 snatches 135/95 100 Dubs 7 Clean and jerk 300 row 9 thruster 200 Dubs 11 back squats 500 row 2 rds

SWOD: 30 reverse V-ups 20 hollow rocks 45 sec plank 3 rds Then 30 tuck sit ups 30 sec plank 2 rds WOD: Emom for 12 min (6rds) 1- 60 dubs 2- 100’ walk bear hug slam ball 100/75

WOD: 24 cal bike 12 burpees 12 cal ski 24 cal bike 1 min break 12 cal bike 24 burpees 24 cal ski 12 cal bike 1 min break 24 cal bike 12 burpees 12 cal ski 24 cal bike SWOD: 3x12 back rack lunges (6/6) 2x12 goblet squats 70/55 3x12 deficit Romanian deadlift 4”

SWOD: Power clean 3@50,60,70 Push presses 5x2 to a challenging weight WOD: 5 strict pull ups 5 bench press ( body weight) 10 rds Accesory: 4x 10 hollow rocks + 20 sec hollow holds + 10 hollow rocks

SWOD: Power snatch 4@60,65 2x4@70 Front squats 3@80,85,90 3x1@90+ WOD: 10 deadlift 185/125# 20 wall balls 20/14# 10 box jump over 24/20” 5 rds

SWOD: Strict presses 7x3 work weight up WOD: Emom for 24 min (4 rds) 1- 10 front squats 95/65 2- 10 pull-ups 3- 10 push presses 4- 10 pull-ups 5- 10 thruster 6- 50 DU

SWOD: Back squats 4x5@60,5@70 WOD: 200 run 5 squat snatches 185/125 14 kB swings 55/35 4 rds Accesory: 100 bsu

WOD: 1 min bike 20 air squats 40 sec bike 10 air squats 20 sec bike 1 min break 3 rds SWOD: 20 one arm dumbbell thruster 50/35 (10/10) 20 one arm overhead db lunges (10/10) 20 one arm db Single Legged Romanian Deadlift (10/10) 3 rds Accessory: 3x1 min plank 4x30 sec side plank (2 each side)

SWOD: Snatch balance 6x3 hang squat snatches 5@50,3x3@60 Split jerk 5x2 work on technique WOD: 100 double unders 30 pull ups 10 burpees box jump over 30/24 100 double unders 20 ch2b pull ups 10 burpees box jump over 100 double unders 10 strict pull ups 10 burpees box jump over

SWOD: 3 position snatch 2x1@50,1@60 Front squats 3@70,2x3@75 WOD: 30-15-20-10-5 deadlift 155/105 wallballs 20/14