WOD: Swod Week 5 6-8 deadlift Superset Weighted plank 1 min rest 3 rds Conditioning 3 min amrap 6 cal bike 6 front rack lunges 95/65# 3 min amrap 6 deadlift 95/65 6 front squats 2 rds

WOD: Swod EMOMx20 Min 1: 3 STOH Min2: 3-5 MU/ 10 pull ups/ 2 rope climbs/1 legless rope climb Conditioning EMOMx9 Min 1,4,7 Max burpees box jump over 24/20” Min 2,5,8 Max kB swings 55/35# Min 3,6,9 Max dubs

WOD: Swod 6-8 back squats 12-15 weighted sit ups Conditioning On a 12 min clock 1k row buy in then: AMRAP of: 21 wall balls 20/14# 12 TTB

Workout 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lbs./65 lbs. for the front squats and thrusters Time cap: 15 min. Workout 21.4 Complete the following complex for max load: 1 dead

WOD: For quality not for time 200 mts run 10 TTB 10 cleans 95/65# 200 mts run 10 C2B pull ups 10 STOH 200 mts run 10 Bar MU 10 clean and jerks

WOD: Swod E4MOMx4 20/14 cal bike 6 deadlift Conditioning 10 min amrap 10 front rack lunges 115/75# 10 wall balls 20/14#

WOD: Swod EMOMx3 3 hang power snatches EMOMx3 2 hang power snatches EMOMx3 1 hang power snatches (Increase as you go) Conditioning 15 min amrap 15/12 cal row 5 hang power clean 135/95 12 TTB Increase 10/5# after each rd

WOD: Swod 6-8 back squats 12-15 weighted sit ups Conditioning E5MOMx4 15 thrusters 95/65# 200 mts run 15 pull ups

WOD: 21.2 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) Time Cap: 20 minutes

WOD: Conditioning EMOMx24 (4 rds) 1-10/7 cal bike 2- 7 burpees 3- 10/7 cal row 4- 7 box jumps 24/20” 5- 10/7 cal ski 6- 7 hang kB snatches 55/35# Easy aerobic mix work to wait for 21.2