SWOD: EMOM x10 3 power snatches (work weight up) WOD: 10 cal row 10 stoh 115/75 10 pull ups 10 hspu 5 rds 1 min break between rds

SWOD: Front squats 2x5, 2x3, 2x2 use weights by feel (should Increase weight as u lower reps) WOD: 21-15-9 Cal skier Hang power clean 135/95 Accessory: 100 sit ups

SWOD: 5x3 strict presses work weight up WOD: 50 dubs 10 hang snatches 75/55 10 thrusters 3 rds Into: 50 dubs 10 hang cleans 75/55 10 SDHP 3 rds

SWOD: back squat 10 min to build a heavy double 20 UB reps WOD: 15 min amrap 21 wall balls 15 cal row 9 deadlifts 225/155

WOD#1: 5 bench press 135/95 2 rope climbs 200 mts run 5 rds 1 min break between rds Rest as needed WOD#2: 9 min amrap 16 wall balls 20/14 14 kB swings 55/35 12 kB snatches 55/35

SWOD: Every 90 sec for 12 rds 30 dubs/30 singles 1 snatch (power or squat) Increase weight WOD: Teams of 2 400 run 20 cal bike/20 cal row 20 cal skier/ hold bar 40 deadlift 185/125 2 rds

WOD: 25 minute cap 5 pull up 10 push up 15 air squat 10 pull up 20 push up 30 air squat 15 pull up 30 push up 45 air squat 20 pull up 40 push up 60 air squat 25 pull up 50 push up 75 air squat 30 pull up 60push up 90 air squat

SWOD: 3 strict presses + 3 push presses + 3 push jerks Into 2 push presses + 2 push jerks Into 1 push jerk (Work each complex to a heavy one and then move to the next until u finish with the heavy jerk) WOD: 250/200 row 20 Russian kB swings 70/55 10 burpee box jump over 24/20 4 rds

SWOD: Back squats 10 min to build to a heavy double Then only one shot to perform 20 UB reps WOD: Emom for 15 min (5 rds) 1-15/12 cal bike 2-15 T2B 3-5 OHS 135/95