SWOD: 15-20 min to work on 3 position snatch WOD: 800 run 40 jerks 115/75 20 burpees 400 run 30 15 200 run 20 10

WOD: EMOMx28 min 1-3 back squats @50% (from rack) 2- 3 squat cleans (work up) 3- 12 t2b 4- 12/9 cal bike Accessory: 100 sit ups

SWOD: EMOMx15 1- 5 bench press (climb up) 2- 5 deadlift 225/155 3- rest WOD: 15 min amrap 15/12 cal bike 9 burpees 9 weighted step over box 24/20” @50/35#

WOD: On a running clock 00:00 to 12:00 to complete 400 run 400 row 3 rds Then 12:00 to 20:00 to set a heavy power clean 20:00 to 25:00 rest 25:00 to 30:00 Amrap 5 stoh 135/95 10 T2B

SWOD: Every 90 sec x 7 1 clean 1 front squat 1 jerk 1 thruster Work weight up all UB WOD: 10 cleans 155/105 50 air squats 10 front squats 50 squats 10 stoh 50 air squats

SWOD: 15-20 min snatch work go for heavy single or just work on technique WOD: 4 min amrap 4 single hand devil press 50/35 8 t2b 1 min break 3 rds

WOD: 10 min amrap 5 power clean 135/95 5 bench press 135/95 (5min. break) 10 min amrap 50 dubs 5 ring MU/10 pull ups (5 min. break) 10 min amrap 10 cal bike 10 cal skier

SWOD: Weightlifting conditioning E5MOMx5 500 row Deadlift 3-3-2-1-1 Increase and go for a heavy single on the last round WOD: “Annie” 50-40-30-20-10 DU BSU

SWOD: Weightlifting conditioning EMOMx18 1- 12 burpees 2- 3 clean and jerk (3x3 clean and jerk, 3x2 and 3x1) Increase weight if possible WOD: 12 min amrap 30 kB swings 55/35 10 push ups 20 hang clean 95/65 10 push ups

SWOD: Front squats 5x5 (Perform 1 legless rope climb or 10 strict pull ups after each round) WOD: for time (15 min cap) 75 front squats 95/65 75 cal bike 75 pull ups (Partition any way)