SWOD: 1 Hang power clean + 1 Clean + 3 front squats 2x1@50,2x1@60,2x1@70 WOD: Filthy 50 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders

SWOD: Snatches 2x5@60,2x3@65,2x2@70 WOD: 12-9-6 Strict presses 95/65 TTB Into 15-12-9 Push presses 115/80 V-ups Into 18-15-12 Push jerk 135/95 GHD sit ups

SWOD: Push presses 3x10 WOD: 4&5 Dragon Challenge

WOD: Wod 3 from Dragon Challenge Accessory: 3x15 each strict db shoulder press 3x12 barbell bicep curl 4x20 hollow rock into max hold

SWOD: Front squats 6@60,70,75,80 WOD: Wod 1 & 2 Dragon Challenge

SWOD: Snatch 4x3@50 Clean and Jerk 3x3@50 Front squats 3x8@50 WOD: 12 weighted lunges 115/75# 10 box jump over 24/20" 8 kb swings 70/55# 4 rds 2 min break btween rds

SWOD: 3x8 ach arm kneeling DB strict press 3x8 each DB row WOD: 21-18-15-12-9-6-3 cal bike BSU

WOD 800 mts run 2 min break 600 mts run 1:30 min break 400 mts run 1 min break 200 mts run rest as needed Odd work 40' sled push 40' sled pull 10 tire flips 3 rds

SWOD: Hang Squar Snatches 2x3@50,2x3@60 Push Press 6x6 Moderate weight WOD: 15 Pull ups 12 Cal bike 9 Bar MU (scale strict pull ups) 4 rds

SWOD: Power Cleans 3@50, 3x3@60 Front Squats 7@60, 2x7@65 WOD: 3 Cleans 205/135 10/8 Cal row 3 rds 3 min break 9 Thruster 135/95 35 Double unders 3 rds 3 min break 20 Deadlift 205/135 20 Burpees over bar