SWOD: Emom for 14 min (7rds) 1- 5 push presses (climbing) 2- 5 strict pull ups WOD: 40 front squats 75/55 10 kB swings 55/35 40 push presses 10 kB swings *Repeat lowering both the front squats and the push presses 30-20-10 *Swings remain at 10

WOD: 400 row before each round 10-8-6-4-2 deadlift (body weight) bench press (body weight) 400 run after each round

SWOD: Emom for 5 min 3 hang power snatches Emom for 5 min 2 hang power snatches Emom for 5 min 3 hang power clean Emom for 5 min 2 hang power clean WOD: 10 min amrap (as far as posible) 1-2-3-4-5.....10-11....15-16 Burpee Alternating dB snatches 30 dubs after each round

SWOD: Back squats 10 min to go for a Heavy 5reps ( I know legs are tired, take that into consideration before going tooooo heavy) WOD: 15 min amrap 200 mts run 15 push ups 15 bsu 30 wall balls 20/14#

WOD: 10 hang snatches 95/65 10 full snatches 115/75 10 OHS 135/95 30 bar Facing burpees 10 hang clean 135/95 10 squat clean 155/105 10 front squats 175/115 ACCESSORY: 20 sec hollow hold 10 hollow rocks 10 v ups 3 giant sets

Workout 19.5 33-27-21-15-9 reps for time of: thrusters 95/65 Chest-to-bar pull-ups Time cap: 20 minutes

SWOD: 10 min to work on a “challenging” complex 2 front squats + 2 split jerk WOD: 15 snatches 75/55 30 dubs 3 rds Into 15 Russian kB swings 55/35 15 sit ups 30 dubs 3 rds

WOD: 800 mts run Into: 10 bench press 95/65 10 pull ups 3 rds Into 800 mts row 10 bench press 135/95 10 C2B pull ups 2 rds Into: 800 mts bike (.5 miles) 10 bench press 165/115 10 ring MU 1 rd

SWOD: Back rack reverse lunge 4x12 (6/6) Alternating with 3 high box jump ( increase both weight and height accordingly) WOD: 12 min amrap 20 wall balls 20/14 20 t2b 40 ohs 45/35# (just barbell) 20 box jumps 24/20” 20 wall balls

WOD: Every 3 min for 30 min (10 rds) 12/10 cal row 12/10 cal bike 3 cleans and jerk ACCESSORY: 100 medball sit ups