WOD Swod Push jerk/split jerk technique Conditioning 4 min amrap 400 mts run 10 ring dips Max pull ups in remaining time 1 min rest 4 rds

WOD: Swod Deadlift 5x5 5-10 lbs heavier than last week Conditioning 30/20 cal bike 5 heavy front squats (from rack) AHAP 20 plate Turkish sit ups 5 heavy deadlift AHAP Rest as needed, then: 6min. AMRAP: 6 TTB 9 American KB Swings 70/55#

WOD Conditioning 3 min cal row/ski 1 min dubs 3 min cal bike 1 min dubs 3 min cal ski/row 1 min rest 4 rds

WOD: Swod Bench press 5x5 5-10# heavier than last week Conditioning 10 wall balls 20/14# 5 hang cleans 75/55# 10 rds

WOD: Swod OHS / snatch balance practice medium load Conditioning 10 min. AMRAP: 8 KB Goblet Squats 70/55# 12 HSP

WOD: Swod Push/split jerk technique practice Conditioning EMOMx20 (5 rds) Min. 1= 12/19 Cal Bike Min. 2 =8 bear hug slamball Walking Lunges Min. 3= 20 Push-Ups Min. 4=20 Russian KB Swings 70/53#

WOD: Swod Deadlift 5x5 Conditioning 21-15-9 Wall Balls 20/14# Alternating DB Snatches 50/35# 21-15-9 TTB Sit ups 21-15-9 Cal Row Box Jumps 24/20”

WOD: 35min. to finish... 100 Double Unders Every time you break, complete a 15/12 Cal Bike Immediately into 100 Pull-Ups Every time you break, complete a 400m Run Immediately into 100 Double Unders Every time you break, complete 15/12 Cal Bike Immediately into 100 Barbell Overhead Squats 45/35# empty bar Every time you break, complete a 400m Run

WOD: Swod Bench press 5x5 Conditioning 3min. AMRAP: 3 Burpee 6 Push Jerks 95/65# 9 American KB Swing 55/35# Rest 1min. Repeat For 5 Total Rounds

WOD: Swod OHS practice, loads to medium weight Conditioning AFAP in 15min.... 12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls 20/14l Hang Power Cleans 115/75 TTB