SWOD: Deadlift 3@70,3@80,3@85 2@90 WOD: “Jackie” 1000 meter row 50 thrusters 45/35 30 pull ups ACCESSORY: 3x16 (8/8) half kneeling single arm Arnold press

SWOD: Every 2 min for 20 min (10 rds) 10 T2B 1 hang power snatch 1 power snatch Start light climb up WOD: Emom for 12 min (4 rds) 1- Max kB swings 55/35 2- Max burpee box jumps 24/20 3- rest

SWOD: Back squat 3@70,3@80,3@85 2@90 45 sec plank after each set WOD: 18 min amrap 7 cal bike 7 power clean 135/95 7 wall balls 20/14

SWOD: Strict press 5@65,75,80 then Max UB reps @85 WOD: “The Grippy" 9 min amrap 20 Russian kB swings 70/55 15 T2B 10 hang power snatches 115/75 5 OHS

WOD: 2 Rounds of 800m Run Then: 15 Rounds of 5 Wall Ball 3 Burpee 1 Clean

SWOD: Deadlift 5@65,75,80 then Max UN reps @85 WOD: 3 min amrap 6 cal bike 6 front rack lunges 95/65# 1 min break 3 min amrap 6 pull ups 6 front squats 95/65# 1 min break 2 rds of everything

SWOD: Muscle snatches 15 minutes working on 3 position muscle snatch 1 above+ 1 below + 1 from floor WOD: 21-15-9 Push jerks 135/95 Burpees over bar GHD sit ups

SWOD: Back squats 5@65,75,80 then Max UB reps @85 Perform 30 sec planks after each set WOD: 15 min amrap 10 cal row 10 wall balls 20/14# 2 squats cleans Start @50% and add 5% every 2 rds

SWOD: Power Clean and jerk Emom for 10 min 2 reps Immediately into Squat Clean and jerk Emom for 10 min 1 rep Start the first emom around 50% and climb by feel WOD: 12 min to Buy in: 1k row then in remaining time amrap of 21 kB swings 55/35 12 hspu

WOD: 20 pull ups 10 bench presses 135/95 40 cal bike/row/ski/ 200 dubs 4 rds ( each round u will move to the next “cardio” movement)