WOD: Swod 2 front squats + 2 jerks Build to a heavy complex, from the rack Conditioning On a 4 min clock 400 mts run Then amrap of: 4 STOH 135/95 8 TTB 1 min break , 4 rds

WOD: Swod 15 min Ring MU work Strength portion Strict Ring dips Strict Ring pull ups Conditioning 1 min of bench press 115/75# 1 min of row 1 min of wall balls 20/14# 1 min of kB swings 55/35# 1 min rest 3 rds

WOD: Swod 20 SLRDL (10/10) 1 min plank 3 rds Conditioning 10 front rack lunges 95/65# 10 pull ups 10 cal bike 2 rds Into 10 deadlift 95/65# 10 pull ups 30 dubs 2 rds Into 10 front rack lunges 10 pull ups 10 cal bike 1 rd Into 10 deadlifts 10 pull ups 30 dubs 1 rd 

WOD: Swod 15 min to work on 1 hang snatch high pull + 1 hang snatch + 1 squat snatch Conditioning 12 min amrap 100 STOH 75/55# 1k row Remaining time perform max devil presses 50/35#

WOD: Swod 20 Bulgarian split squats (10/10) 15 weighted sit ups 3 rds Conditioning 10 rds 10 TTB 10 front squats 75/55#

WOD: Swod Split jerk 5x5 technique work Conditioning 18 min cap 400 mts run 400 mts row 40 kB swings 55/35# 3 rds

WOD: Swod 20 hollow rocks 30-45 sec FLR on rings 3-5 each leg SL strict TTB 3-4 rds Conditioning 15 min amrap 4 front squats 135/95 6 B MU/ 8 pull ups 8 HSPU/ 10 push ups (Front squats from floor)

WOD: Swod EMOMx5 3 power cleans Into EMOMx5 2 power cleans Conditioning 8 min amrap Max effort bike/row or ski *1 minute max effort/1 minute rest

WOD: Swod 15 min of technique work 1 Snatch + 2 OHS Or 1 Snatch + 2 snatch balance Conditioning 20 min amrap 4 alt db snatches 50/35# 6 TTB 24 dubs

WOD: Swod weighted Bulgarian split squats 8 each leg Weighted step ups 16 total alternating legs 4 rds Conditioning E3MOMx5 8 cal row 8 wall balls 20/14 8 pull ups 8 burpee bj over 24/20” Add one rep every round 9,10,11,12 reps