SWOD: Strict presses 3x5,3x3 WOD: 8 cal row 8 box jumps 30/24 8 burpees 8 alt db snatches 50/35 8 rds

SWOD: Every 90 sec x10 3 hang power cleans 4 front squats 5 burpees Start light and work weight up WOD: 10 min amrap 7 T2B 21 Russian kB swings 70/55 7 T2B 21 sit ups

SWOD: Deadlift 5@65,75 then max UB reps @85% WOD: 15 min amrap 5 bench press 155/95 1 rope climb 15 wall balls 20/14 200 mts run

SWOD: Every 2:30 min x 6 250 row 3 power snatches (Start around 60% try to climb up) WOD: For time 30-20-10 kB swings 55/35 Pull ups 30 dubs after each round Immediately into 10-20-30 kB swings 55/35 HSPU 30 dubs after each rd

SWOD: Back squats 5@65,75 and then max UB reps @85% WOD: 2 min amrap 10/7 cal bike 10 t2b Max front squats 185/135 1:30 rest 5 rds

SWOD: E4MOMx5 20/15 cal bike 10 bench press 50-60% weight on bench WOD: 100 pull ups Perform 5 dumbbell thrusters EMOM 50/35 (10 min cap)

SWOD: EMOMx3 3 power cleans EMOMx3 2 power cleans EMOMx3 1 power clean WOD: 20 wall balls 20/14 20 kB swings 70/55 4 rds Accessory: 3x45-60 sec planks ( u can add weight)

WOD: Teams of 2 On a running clock @0:00-9:00 amrap 20 OH walking lunges 45/25 (plate) 20 t2b @11:00-18:00 1 mile run @21:00-35:00 21-15-9 Front squats 145/95 Burpees over bar Hspu

SWOD: EMOMx10 3 snatches (@60-70%) WOD: 20 min amrap 7/5 cal bike 7 C2B pull ups 7 clean and jerk 135/95

SWOD: “Crossfit Total” Max Back squat Max strict press Max deadlift 30 min cap Accessory: 1mile bike 1k ski 1k row