SWOD; Deadlift Emom for 6 min 10-8-6-4-2-2 ( work weight up to a confortable but challenging weight) WOD: every 2 min for 10 min (5 rds) 12/9 cal bike 9 Bar Facing burpees ACCESSORY: 4x20=10 each leg suitcase reverse lunges

WOD: 3 double KB thrusters 70/55 3 Bar MU 10 rds ACCESSORY: 12 dumbbell bench press 15 barbell bend over row 4 rds Then: Every 2 min for 6 min (3rds) 300/250 mts row Max V-ups

SWOD: Front squats 2x3@50,60 3@70,80 3x1@90 WOD: 10 push jerks 115/75 15 TTB 5 rds 2 min rest 10 push jerks 135/95 15 wall balls 20/14# 2 rds

Weightlifting WOD: Emom for 10 min 1- 3 hang power snatch 135/95 2- 60 dubs- 12/9 cal row (3 min break) Emom for 10 min 1- 3 hang power clean 185/125 2- 60 dubs - 12/9 cal bike (3 min break ) Emom for 10 min 1- 5 deadlift 225/155 2- 60 dubs- 12/9 cal ski *alternate the even # with du/row du/bike du/ski

Memorial Day: "Murph" 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run

Weightlifting WOD: “The Real Man” 10-9-8-7-6-5-4-3-2-1 Back squats @body weight Bench press @body weight Strict pull ups ACCESSORY: 2 min bike 25 bsu 2 min row 25 bsu 2 min ski 25 bsu

SWOD: Emom for 20 min 1=15 wall balls 20/14# 2=10-10-8-8-6-6-4-4-2-2 snatches Weights: 75/55, 95/65, 115/75, 135/85, 155/95 WOD: 10 min amrap KB swings 10-20-30-40...... 10 HSPU after each round

WOD: 400 mts run 1 rd of DT 400 mts bike 1 DT 400 row 1 DT 400 mts ski 1 DT DT: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 *Scaled 135/95 or 115/75 ACCESSORY: 100 BSU 50 hollow rocks

WOD: From 0:00 to 5:00 100 dubs 20 burpees From 5:00 to 10:00 5 push jerks 135/95 10 pull ups 10:00 to 15:00 100 dubs 20 burpees From 15:00 to 20:00 5 push jerks 165/110 10 C2B pull ups From 20:00 to 25:00 100 dubs 20 burpees From 25:00 to 30:00 5 push jerks 185/115 5 ring MU Only one round on each 5 min window

SWOD: Front squats 2x3@50,60 5@65,75,85 WOD: 15 min amrap 3-6-9-12-15..... as far as possible Cal row OHS 95/65 Wall balls 20/14