WOD: Swod Weightlifting conditioning EMOMx15 3 clean + 3 front squats + 3 STOH 135/95# Conditioning 12 min amrap 12 goblet lunges 70/55 12 wall balls 20/14 12 TTB

WOD: Swod conditioning 4 min amrap 8 push presses 95/65 8 sdhp 4 min max cal bike 4 min Max kB swings 70/55 4 min max cal row 4 min max dubs 4 min amrap 8 push presses 95/65 8 sdhp 2 min break between every 4 min session

WOD: Swod Conditioning 30 min amrap 8 bench presses (pick your wt and increase if u want) 10 thrusters 44/35 (empty bar) 200 mts run 1 min break after every round Accessory 200 sit ups any type

WOD: Swod Weightlifting conditioning EMOMx16 (8 rds) 1- 5 hang power snatch (increase wt) 2- 12/9 cal any equipment/ 12 pull ups 3 min break EMOMx16 (8 rds) 1- 5 hang power clean (increase wt) 2- 12/9 cal any equipment/ 12 pull ups (The minute 2 alternate between calories and pull ups)

WOD: Swod 12 wtd reverse lunges (6/6) any wt bar, db, kB 10 Romanian dL same, dual db, kB or bar 3-4 rds Conditioning 12 min amrap 8 wall balls 20/14 8 kB swings 70/55 30 dubs Add 2 reps to wall balls and swings every round

WOD: Conditioning EMOMx28 1- 5 push presses ( no jerk) increase wt if possible 2- 12 TTB 3- 12/9 cal bike, row, ski 4- rest Accessory 45 sec max crunches 45 sec max Russian twists 3 rds

WOD: Swod 10 weighted lunges (5/5) 5 high box jump 4 rds Conditioning 15 min amrap 10/7 cal bike 10 wall balls 20/14 2 squat clean (Start around 50% then increase around 5%every 2 rds)

WOD: Conditioning (35 min CAP) 10 push presses 135/95 10 TTB 5 rds Into 1 mile run 5 push presses 5 TTB 5 rds Into 800 run

WOD: Swod Weightlifting Conditioning 15 min amrap 21 deadlift 225/135 15 cal row 9 bench press 185/105 Conditioning “Flight simulator with a twist” Every time u change perform 5 burpees Every time u trip perform 5 burpees

WOD: Swod Weightlifting Conditioning E2MOMx10 (20 min) 8-10 pull ups Then Max hang power snatches Rds should be 2x@50/60/70/80/90% Conditioning EMOMx12 min (4 rds) 1-Max kB swings 55/35# 2-Max burpee box jump 24/2” 3- rest