WOD Swod: 8-10 neutral grip dumbells floor press 16 single arm dumbell row (8/8) 20 hollow rocks 3 rds Conditioning: 75 wall balls 20/14 EMOM starting at the 0:00 perform 8 hang db snatches 50/35

WOD Swod: Front rack lunges 4x20 1:30-2:00 rest between sets Conditioning: EMOMx 16 min ( 4 rds) 1- Max SA KB thruster 55/35 2- Max dubs 3- Max BSU 4- rest

GYM WOD: Swod: snatch work 4x3 hang muscle snatch Into 3x3 low hang power snatch Conditioning: 12 min amrap 8 hang clean 135/95 8 burpee over bar 8 SDHP 24 sit ups

GYM WOD: Swod: front squats 6x3 tempo @22x1 Can build or stay at same weight Conditioning: 20 goblet reverse lunges (10/10) not alternating 10 no push up burpees 20 box jumps 30/24 3 rds (not for time just move at steady pace) Accessory: 30 strict pull ups

GYM WOD: EMOMx21 (7 rds) 1- one round of DT 95/65 2- 30 dubs 3- 10/7 cal bike/rower DT= 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) Accessory: 30 steps kB suitcase carry march 3 rds

GYM WOD: 20 thrusters 45/35 BB 16 V-ups 20 hang kb snatches 55/35 16 burpees 4 rds Accessory: 80 Russians twists

GYM WOD: Weightlifting conditioning: Every 4 min 75 dubs 3-3-2-2-1 hang clean and jerk (building if possible) 5 rds Accessory: 8-10 bent over row 12 diamond push ups 3-4 rds

GYM WOD: Swod: 10 min to work on this complex 1 snatch pull+1 power snatch+1 ohs Conditioning: 75 stoh 95/65 EMOM perform 9 Russian kB swings 55/35 9 min cap HOME WOD: 10-9-8-7-6-5-4-3-2-1 Squat jacks Jumping lunges Into: 10-2-3-4-5-6-7-8-9-10 Jackknives/ V-ups Squat Jacks

GYM WOD: Swod: Back squat 5x5 Conditioning: 90 sec 10 front rack lunges 135/95 10 burpees over bar Max jumping air squats 5 rds 90 sec rest in between rds HOME WOD: 1 min plank 1 min calves raises 1 min sit ups 1 min jump rope 1 min burpees 1 min rest 5 rds

GYM WOD: Swod: EMOMx10 min 1 clean high pull+ 1 clean + 1 front squat + 1 push press Conditioning: 500 mts row .5 miles bike 100 dubs 800m run HOME WOD: Go for a 20 min run and close it with some abs work at the end