WOD Swod HSPU technique 10-15 min to work on: 1-Getting into HS 2-HS negative E90 sec x 6, 5-7 reps (very slow and controlled descent) 3- strict HSPU E90 sec x 6, 3-5 strict HSPU 4- kipping HSPU EMOM x 6, 3-4 kipping HSPU 5- deficit kipping HSPU 4-5 reps, 3-4 rds rest as needed Conditioning 16 min. AMRAP: 80 Double Unders 70 Russian KB Swings 70/53lbs. 60 Double Unders 50 Russian KB Swings 70/53lbs. 40 Double Unders 30 Russian KB Swings 70/53lbs. 20 Double Unders Max wall bal

WOD Swod 2 clean pulls + 2 power cleans X 6 rest 2-3 min Conditioning 5 min amrap 5-10-15 Front squats 95/65 10-15-20 Hang power snatches 95/65 15-30-60 Dubs 5 min rest 7 min amrap (Same WOD)

WOD: Conditioning EMOMx32 (8 rds) Min 1- 1 power snatch 135/95 3 box jumps 24/20” 5 pull ups Min 2- 12/9 cal bike Min 3- Max Russian kB swings 55/35# Min 4- rest

WOD: Swod Functional BB 10-12 sitting db hammer curls 20 bench dips 30 hip thrusts feet on bench 3-4 rds Conditioning 100 thrusters 115/75# EMOM perform 3 burpees (start with burpees)

WOD: Conditioning 800 mts run + 5 burpees 10 hang db snatch 50/35# 20 dubs 10 hang db clean and jerk 5 wall walks 4 rds + 800 mts run

WOD: Swod HSPU work and tech 10-15 min to work on: 1-Getting into HS 2-HS negative E90 sec x 6, 5-7 reps (very slow and controlled descent) 3- strict HSPU E90 sec x 6, 5 strict HSPU 4- kipping HSPU EMOM x 6, 3-4 kipping HSPU Conditioning 15 min to go AFAP 80 plate sit ups 15/10# 100 dual dumbell lunges 50/35 120 wall balls 20/14# ( u can split reps as desire and in any order)

WOD: Swod E2min x 10 2 power clean + 1 front squat + 1 STOH Conditioning 10-9-8-7-6-5-4-3-2-1 Strict pull ups Strict HSPU

WOD: Swod 15 min to work on a 3 reps snatch Not TNG Conditioning 3 min amrap 12/9 cal bike 10 db snatches 50/35# Max STOH in remaining time 115/75# 4 rds 2 min rest between rds

WOD: Swod 10-12 Ring push ups 8-10 each SA db row 2-3 rds 15 band pull aparts 20 hollow rocks 2-3 rds Conditioning Every 3min. x 5 Rounds: 10 Hang Power Cleans 115/75 10 Front Rack Lunges 115/75 10 Lateral Burpees Over The Bar 10 Pull-Ups

WOD: Swod Back squats 5@60,70,80 Then max UB reps @85 Conditioning 6 Rounds For Time: 10 Toes-To-Bar 15 Cal Row 20 American KB Swings 53/35#