WOD: Weightlifting Conditioning 20 min to perform 400 mts run before every set of cleans 10-8-6-4-2 Clean @50,60,70,80,90% Accessory 1 min plank 20 jackknifes

WOD: Swod For 5 min 30 sec front squats 135/95 30 sec rest For 5 min 30 sec front rack lunges 115/74 30 sec rest For 5 min 30 sec hip thrusts 85/65 30 sec rest Conditioning 15 min cap 50-40-30 Russian kB swings 70/55 After each round complete 15 wall balls 20/14 15 cal row

WOD: Conditioning 20 min amrap 200 mts run 10 weighted push ups 45/25# plate on the back 40 dubs 10 strict pull ups Accessory 14 Turkish sit up (7/7) 20 Russian twists 3 rounds

WOD: Swod EMOMx10 3 power snatches (Warm up to about 60-70% and then start) Conditioning E3MOMx15 (5 rds) 10 STOH 115/75 15 V-ups/jackknifes 10 hang cleans 5 burpees

WOD: Swod Back squat Take 10-12 min to work on a heavy single Then Establish a 20 RM back squats on one attempt Conditioning 14 min amrap 21 wall balls 20/14# 15 calories (pick) 9 deadlift 225/155#

WOD: Weightlifting conditioning EMOMx18 (6 rds) 1- 10 t2b 2- 3 power snatches 155/105 / 3 power cleans 185/125 3- 30 dubs ( first 3 rds are snatches and last 3 cleans) Conditioning in 10 min get AFAP 60-40-30-20-10 Alternating db snatches 50/35 33-27-21-15-9 HSPU

WOD: Weightlifting conditioning 10 cal bike 15 push ups 10 cal row 15 wall balls 20/14 10 rds Accessory: 50 UB Russian kB swings (any weight) 50 Russian twists (any weight)

WOD: Weightlifting conditioning On a running clock 0:00-5:00 1k row 5:00-15:00 Establish a 3 hang clean complex Max 15:00-20:00 800 mts run 20:00-30:00 Establish a 3 UB deadlift Max

WOD: Swod Weightlifting conditioning 60 dubs immediately into 8 UB push presses (from floor) 4-5 rds (try to work weight up rest 1:30 between sets Conditioning 15 min amrap 12 BSU 6 SA DB hang clean and jerk 6 burpees 6 box jumps 24/20”

WOD: Swod Back squat Take 10-12 min to work on a heavy single Then Establish a 20 RM back squats on one attempt Conditioning EMOMx4 (12 min) 1-12/9 cal bike/row 2-5 front squats (from floor) 185/105 3- Max ring MU/bar MU/C2b pup ups/pull ups Alternate 2 rds on bike 2 on rower