WOD: Weightlifting Conditioning 3-5 front squats AHAP Into Max UB C2B pull ups 4 rds Rest 2 min btw rds Conditioning 100 alt db snatches 50/35# 50 cleans 95/65# EMOM perform 7SA db thruster Start the WOD with thrusters (The snatches and clean can be broken as desired)

WOD: Skill 15 min Gymanstics work HS work Tripod headstand (tuck knees in and then kick up) tripod headstand ( from pike position up) Getting into HS Shoulder taps Weightlifting Conditioning 8 push presses 135/95# 200 mts run 4 rds 1 min break btw rds Rest as needed and then 6 min Max reps of (Pick one) 1-strict HSPU 2- kipping HSPU 3- max distance HS walk 4- max shoulder taps (facing wall)

WOD: Swod 6-8 db floor press 6-8 deadlift 4 rds Conditioning 15 min amrap 10 front rack lunges 95/65 15 wall balls 20/14# 20 kB swings 55/35#

WOD: Swod 20 hollow rocks 30 sec L-Sit on rings/ scale to parallels (accumulation) 10 ring rows @2320 3 rds 15 min to work on a challenging clean and jerk Conditioning 30 STOH 95/65 20 TTB 20 STOH 10 TTB 10 STOH 5 TTB

WOD: Swod Back squats ( week 4, almost done) 10-12 min to set a heavy 1-2 reps for the day Then Go for a 20 UB reps Conditioning 3 min amrap 50 dubs buy in Then max rds of 5 pull ups, 6 push ups,7 squats SA front rack kB 70/55# 1 min break, 4 rds

WOD: Swod 20 min to work on Three position snatch Above, below and floor Conditioning 12 min amrap 10-9-8-7.....2-1 Snatch 75/55# Burpees over bar Into 1-2-3...9-10 STOH TTB

WOD: Swod Bar work 4x 3 strict pull ups + 3 kipping pull ups + 3 TTB 4x3 kipps bringing hips to bar HS work 3x3 Tripod headstand (tuck knees in and then kick up) 3x3 tripod headstand ( from pike position up) (Some beginners can just work on wall walks or strict hspu feet on box) Weightlifting Conditioning 15 min to see stabling a heavy complex 1 squat clean + 3 front squats

Conditioning 400 ski 400 run 2 rds Into 7 ring dips 7 SDHP 70/55# kB 7 kB swings 5 rds 2 rds of all

Swod 6-8 push presses 6-8 bent over row 4 rds (superset) Conditioning 2 min amrap 12/9 cal bike 8 db snatches 59/35# Max TTB 1 min break 5 rds Accessory 3 rds Max banded pull-aparts

WOD: Swod Back squats ( week 3) 10-12 min to set a heavy 1-2 reps for the day Then Go for a 20 UB reps Conditioning 15 min amrap 30 dubs 15 thrusters 75/55# 30 dubs 15 pull ups/ 5 bar MU