SWOD: Emom for 8 min (4rds) 1-3 power snatches 60,65,70,75% 2- 30 sec bike/row/ski Into Emom for 8 min (4rds) 1- 3 power clean 60,65,70,75% 2- 30 sec bike/row/ski WOD: 30 kB Russian swings 55/35 30 dubs 15 bsu 3 rds

WOD: Teams of 2 100 thrusters 115/75 400 run 100 pull ups 400 run 100 burpees

WOD: 2 rds of: Emom for 4 min 15/12 cal row Emom for 4 min 10 hang clean 135/95 Emom for 4 min 10 T2B Emom for 4 min 10 deadlift 225/155

SWOD: Split jerk 5x5, 3x3,2x2 work to a medium challenging weight 5xME strict pull up/5x3 bar or ring MU WOD: 15-14-13-12......3-2-1 kB swings 55/35 Burpees 15 min cap

WOD: WZA WOD1 9 min amrap 3 hang power snatch 75/55 3 ohs 30 dubs Keep adding 3 reps to the barbell movements ACCESSORY: 3x16 (8/8) Bulgarian split squats 3x16 (8/8) Cossack squats Superset both movements and load it if possible

SWOD: Snatch high pull+ power snatch+ ohs 7x1 complex work up to around 80% WOD: 400m run 10 ghd sit ups 400m row 10 ghd sit ups 400m ski 10 ghd sit ups 400 du 10 ghd sit ups 200m run 10 ghd sit ups 200m row 10 ghd sit ups 200m ski 10 ghd sit ups 200 du 10 ghd sit ups

WOD: FOR TIME 21-15-9 Deadlift 135/95 Pull-up THEN 15-12-9 Power Clean C2B THEN 9-6-3 Clean & Jerk Bar Muscle Up

SWOD: 10 bench press 10 deficit deadlift (25#) 4 rds ( work to comfortable 10 reps ) slow descent on both movements ACCESSORY: Tabata sit ups

SWOD: Every 2 min for 20 min (10 rds) 10/7 cal bike 2 clean and jerk (Increase weights) WOD: 12-10 -8-6 Alternating db snatches 50/35 T2B

SWOD: 16 (8/8)Weighted lunges 16 (8/8) Cossack (no weight) 4 rds WOD: Emom for 16 min (4 rds) 1- 15/12 cal row 2- 20 wall balls 20/14 3- 20 kB swings 53/35 4- rest