WOD: Weightlifting conditioning EMOMx28 (7 rds) 1-5 front squats from floor 135/95# 2-12 TTB 3-12/9 cal bike 4- 15 kB swings 55/35#

WOD: Conditioning E7MOMx5rounds 400 mts run 50 dubs 5 burpees over bar 1 rd of DT DT 12 Deadlifts (135/95 lb) 9 Hang Power Cleans 6 Push Jerks

WOD: Swod: front squat 15 min to go for a single 1RM Conditioning 18 min amrap 10 cal bike 20 alt kb snatches 55/35 10 pull ups 10 cal row 20 goblet squats 10 pull ups

WOD Conditioning: 6 stations 5 min of max reps of: -Cal bike -bench press -strict pull ups -SDHP -kB Russian swings -dubs Take 1 min after each station Accessory 200 sit ups

WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (24/20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.

WOD: Swod Weightlifting conditioning 2 power cleans + 3 front squats 4 rds 1:30 rest between sets Go AHAP increase every round Conditioning Tabata Front squats 95/65 TTB Cal Bike Hang kB snatches 55/35 Finish each station before going to the next No break between tabatas

WOD: Swod 5 push jerks from floor 7 strict pull ups 5 rounds to go for 5 heavy reps Conditioning 3 min amrap 300 mts row Max kB swings 55/35 4 rds 1 min break between rounds

WOD: Swod: Front squats 3@60,70,80 them max UB @90% Conditioning: EMOMx16 4 rds 1- Max deadlifts 2- Max Wall balls 3- dubs 4- rest (2 rds of DL @225/155 and 2 rds @275/185)

WOD: Conditioning 6-8 bench press AHAP 6-8 strict pull ups 15/12 cal row/ski/bike 9 rds Get 3 rds on each machine 1:30 rest between rounds

WOD: Conditioning 10 wall balls 20/14 snatch 10-8-6-4-2 (Always same amount of wall balls decrease the snatches reps after each round and increase the weight) 75/55 95/65 115/75 135/85 155/95