Warm up; 1 min bike 5 walk outs 5 Russian baby squats 1 rd Into: 30 sec bike 10 sit ups 10 reverse lunges 1 rd Into; 5 kipp swings 3 ttb 2 pull ups (kipping) 1 bar MU 1 rd WOD: Every 3 min for 21 min (7 rds) 400 run 6 ttb 3 bar MU

SWOD: Front squats 2x5@50,2x5@60,5@65 WOD: 21 hang power clean 135/95 21 bar facing burpees 100 dubs 15 hang power clean 15 bar facing burpees 75 dubs 9 hang power clean 9 bar facing burpees 50 dubs

WOD: 20/14 cal row 10 thrusters 115/80 5 rds MIDLINE: 15 bb rollouts 20 glute bridges 30 sec supine hold ghd 30 sec pronated hold ghd 3 rds

SWOD: 1rm squat clean 2x2@60,2x2@70,2@75 1@80 then 5 attempts to go heavy Front squats 2@50,60,70,75,80,85 WOD: 9 min amrap 8 thrusters 75/55 5 deadlift 225/135 10 thrusters 5 deadlift 12 thrusters 5 deadlift 14 thrusters 5 deadlifts Continue adding 2 reps to the thrusters and keep the deadlifts at 5 reps

WOD: Teams of 2 30 alternating squat cleans 135/95 200 dubs 30 alternating box jump overs 30/24# 200 dubs 30 alternating clusters 135/95 200 dubs Into 60 wall balls 20/14# Accessory: 8 Romanian deadlift 30 glute bridges 4 rds 200 sit ups

SWOD: 3@60,3@65,2@70,1@70,75,80,85 Then 5 attempts to go for a heavy single WOD: 50/35 cal row 35 lateral burpees over bar 50 ohs 95/65#

WOD: 400 run Then 21 c2b 15/12 cal bike 3-5 min break 400 run Then 15 ttb 12/9 cal bike 2 rds 3-5 min break 400 run Then 9 pull ups 9/6 cal bike 3 rds Accessory: 15 ghd sit ups 15 back ext 3 rds

SWOD: Snatch built to a 1rm Back squats 3@60,70,75,80,85 Then one shot a 10rm WOD: 15 min amrap 10 power cleans 95/65 10 squat cleans 10 lunges 10 push presses 10 thrusters 30 dubs between movements

SWOD: Squat clean 2@60,65,70,75,1@80,85,90 Back squats 2x3@60,2x3@70,3@80,1@85 WOD: Every 5 min for 20 min 250m row 20 SDHP 15 wall ball 20/14

SWOD: Emom for 16 min (4 rds) 1- 20-30 sec L-sir hold 2- 7 ring push ups 3- 7 strict ttb 4- 30 double unders WOD: Teams of 2 20 slamball Clean 100/75# 30 box jumps overs 24/20 40 c2b pull ups 50 wall balls 20/14 60 push ups 70 kB snatches 55/35 80 sit ups 90 double unders 100’ slamball carry (100’ each)