SWOD: 6x2 Muscle snatches + 1 power snatch + 2 ohs WOD: 50 pull ups Into 8/6 cal bike 8 kB snatches 70/55 3 rds Into: 16/ 11 cal bike 16 kB snatch ACCESSORY: 100 weighted bsu ( use a medball)

SWOD: Back squats 2x2@50,60,65 2@70 WOD: 1-2-3-4-5-6-7-8-9-10 Front squats 95/65 30 dubs after each rd ACCESSORY: 6 strict hspu 12 goblet reverse lunges 3 rds not for time

WOD: 16 min amrap 8 power clean 155/105 8 stoh 16/11 cal bike 16 deadlift 225/155 16 burpees over bar ACCESSORY: 30 sec plank march 20 each side plank rotations 30 sec ring plank 3 rds

SWOD: Hang squat cleans 5x2 build to a heavy double (more to prep for front squats) Front squats 1@80,85 2x1@90,95 WOD: 27/21 cal row 27 thrusters 95/65 27 c2b pull ups 3 min break 21/15 cal row 21 thrusters 21 pull ups 3 min break 15/12 cal row 15 thrusters 15 t2b

SWOD: 3 strict presses + 3 push presses 6x1 complex work weight up WOD: 10 ohs 95/65# 12 push ups 50 dubs 5 rds ACCESSORY: 20 sec hollow hold 10 tuck sit ups 20 flutter kicks 10 hollow rocks 3 rds

WOD: 100 cal row 100 cal ski 100 cal bike Perform 7 burpees every 2 min starting @0:00

SWOD: 1 power snatch + 2 squat snatches 2@60,65,70 1@65,70,75 WOD: 10 hang power clean 135/95# 15 BSU 10 box jump 30/24” 250 row 3 rds 1 min break between rds ACCESSORY: 100’ Dual kB front rack walk 30 hollow rocks 100’ bottom up kB carry 3 rds

WOD: “Karen” 150 Wallballs (20/14) Into : “Randy” 75 Power Snatches (75/55 lb) Rest as needed Burpee box jump over 24/20” 15-12-9 60 dubs after each round

SWOD: Strict press 7x3 work weight up Deadlift 2@60,65,70,75,80 WOD: 12 min cap 12/8 cal bike 8 cleans 155/105 3 rds Into 50’ front rack lunges 120/85

SWOD: 2 Hang squat clean + 1 jerk 6x1 Work weight up WOD: 21 cal row 15 box jump over 24/20” 9 thrusters 95/65 18 cal row 15 box jump over 9 thrusters 135/95 15 cal row 15 box jump over 9 thrusters 155/110 12 cal row 15 box jump over 9 thruster 175/120 Accessory: 1200 mts run