SWOD: 5x3 Tempo strict hspu 31x3 5x3 tempo strict pull up x22x 5x 5 strict ring dips WOD: 20 min amrap 20 wall balls 20/14# 20 sdhp 75/55 20 box jump 24/20” 20 push press 75/55 20/ 14 row

WOD: “The chipper 5.0” Teams of 2 Ripped Games WOD: RX: 10 min amrap 200 du 100 push ups 75 alt db snatches 70/50 50 ttb 25 bar MU Intermediate: 10 Minute AMRAP 200 du 100 Push Ups to a 25 lb Plate 75 DB Alternating Snatches @ 40 lbs 50 Toes to Bar 25 Chest to Bar Pull Ups Beginners: 10 Minute AMRAP: 300 Single Unders 100 Hand Release Push Ups 75 DB Alternating Snatches @ 30 lbs 50 Knees to Midline 25 Ring Rows

SWOD: Back squats 3x10@50,3x8@55,3x4@60 WOD: 3 min Max cal row 2 min Max cal bike 1 min Max cal ski 1 min break 3 Max bike 2 Max ski 1 Max row 1 min break 3 Max ski 2 Max row 1 Max bike 1 min break 3 min max Burpees Accesory 200 sit up (any style or combination)

SWOD: 4x 5 strict pull ups + 5 kipping pull ups Beginners scale to 10 banded, 10 kipping or 7 strict Advance can add 1 MU at the end of the round Front squats 5@65,70,75 WOD: 15 min amrap 30 dubs 15 clean 115/80 30 dubs 15 ttb

SWOD: Snatch 2 hang squat snatches+ 2 ohs 2@60,65,70 1@80 Back squats 6@60,65,70 4@75,80 2@85 WOD: 21 ohs 95/65 21 burpees over bar 42/30 cal ski 15 ohs 115/75 15 burpees over bar 30/21 cal rower 9 ohs 135/85 9 burpees over bar 18/12 cal bike 200 dubs

SWOD: strict press 6X5 push press 6X5 WOD 21-15-9 calorie ski box jump over 100' front rack lunges 75/55

SWOD: Front squats 3@60,70,75,80 2@70,75,80 1@75,80 WOD: 2 min Max bike 2 min Max Burpees 1 min Max Cleans 135/95 2 rds 3 min break 2 min Max bike 2 min Max wall balls 20/14 1 min Max thrusters 95/65 2 rds

SWOD: 5x 30’ hand stand walk ( scale to weight transfers with feet on box or handstand on wall) 5x5 weighted or strict pull ups WOD: Teams of 2 1000 row 20 deadlifts 225/155 15 box jump 24/20” 800 row 18 deadlifts 15 box jumps 600 row 16 deadlifts 15 box jump 400 row 14 deadlift 15 box jump 200 row 12 deadlift 15 box jumps Buy out 50 man on Fire burpees

SWOD: Power snatch 2 sec pause below knee and above, then power snatch 3x1@60,65,70,2x1@75 WOD: 21-18-15-12-9 Cal bike After each set perform 16 alternating db snatches 50/35# 200 mts run slamballs 50/35 Accessory: 4x10 db bench press

SWOD: Front squats 3x5@70 WOD: 5 hspu 4 ring MU 3 power clean 155/105 2 front squat 1 jerk 5 rds Accessory: 3x1 min plank 3x20 hip thrusts